Superhero Sprints Quick Start Guide
Copyright 2013 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.
Introduction Welcome to the Superhero Sprinting System, the fastest way to getting that Superhero body physique you have always wanted. For me, this ideal physique is looking like Gambit from X-Men while for you, it may mean looking more like like Batman or Catwoman. Whatever superhero you aspire to look like, be prepared to get transformed. The Superhero Sprints you will come across in this manual are very intense and can be completed in under 20-minutes, if you push yourself hard! All of the workouts require no equipment, and will turn you into a real life superhero (ok so you won't be able to fly but you will be pretty dang close by the end!). The workouts you will find are ones I have spent years tweaking and testing in order to bring myself, friends, and clients the best results. Each workout is strategically designed to help you burn more fat and build more lean muscle so you can finally look like a superhero. I cannot wait to hear all about your successes and be sure to keep me posted on your results. I will be in touch, Dennis Heenan, CPT Founder: BodyFit Formula and Superhero Sprints P.S. Don't forget my other sites... www.bodyfitformula.com- Blog posts, videos, motivation, free gifts, free content, and more. www.ultracuttraining.com- Revolutionary training systems with workouts designed to get you in the best shape of your life... Fast! Join us on Facebook at www.facebook.com/bodyfitformula
Tips Before Starting 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) bodyfitformula (dot) com for ideas or see the Exercise Library manual for alternative exercises. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being active rest days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.
Superhero's Quick Start Guide Below is everything you need to know before starting the Superhero Sprints Program: Mindset This may be the biggest tool that you will need throughout the program. You must approach this program with the right mindset in order to get the most out of it. Go into your workouts with energy, stay motivated on the nutrition plan, and stay focused throughout. You must prepare your mind for what you are about to partake in. You must have a winners mentality and choose to win each and everyday. This means dedicating yourself so that nothing can get in the way of your success. Please stop and think about this for a second: This program is designed to get you incredible results and allow you to stay healthy for life. So this short period of sacrifice will be well worth it in the long run, and the short run. Take the program one day at a time, push through and in no time you will be seeing a healthier more fit you! Goals The overall goal of this program is to get you a superhero physique. But for each person, the definition of 'superhero physique' is different. Therefore before you get started on the program, write down all the goals you would like to achieve by the end of the program. Writing out your goals will keep you on track each day and ensure that you are making progress to achieve them. A few suggestions when writing out your goals: 1. Be as specific as possible 2. Be sure your goals are measurable 3. Keep them realistic/attainable 4. Put a time frame on your goal 5. Keep it positive Following the guidelines above, I encourage you to write out all the goals you want to achieve throughout the program. This will be a great motivational tool and something that will really help you keep focused. Take a look at this great goal example below: I am going to cut 5% body fat by the end of the program so I can see my abs. The goal above is specific:
The person wants to cut 5% body fat so they can see their abs. It is measurable: The person will be able to tell if they are losing body fat by taking a body fat percentage test or simply by the visual results they will see. The goal is realistic: Seeing that the person knows they only need to cut about 5% body fat to achieve a six-pack abs, shows they already have a pretty low body fat percentage and just need an extra push to get their body fat lower to finally see their abs. There is a timeframe on the goal: They want to achieve it by the end of the program. It is positive: This person is talking as though they know they will achieve this goal by saying: I am going to As you can see this is a simple yet very effective goal that this person set. Take a look at how much better the goal above is than what most people will set as a goal: Goal: I want a six-pack. Great. You want a six-pack. When do you want to achieve it by? How many pounds do you need to lose or how much fat do you need to cut? Is this realistic right now or should you first be focusing on something else? As you can see, there is a huge difference between the two goals above. One is specific, measurable, realistic, has a time frame, and is positive while the other is just a shot in the dark. Here are a few more great goals that people may set for this program: I am going to lose 25 pounds in the next two months so I can have more energy, feel better, and be more healthy! In the first two weeks of the program, I am going to lose 10 pounds of fat! I am going to put on 10 pounds of solid muscle by the end of the program! I am going to cut out all sweets throughout the week and only eat them on my cheat day, which is Saturday. By the end of the program, I am going to be able to do 10 straight real push-ups. When writing your goals down, be as specific as possible. Keep them measurable, realistic, put a time frame on the goal, and keep it positive.
Track Progress Tracking your progress throughout the program is going to be huge when it comes to the success you will have. You must be diligent in tracking all that you do so you ensure that you are getting stronger and staying dedicated. This means tracking each of your workouts to ensure you are getting better each day in the gym. This also means tracking what you eat throughout the week. By doing this you will make it very easy to see where things may be going wrong if you hit a stalling point or plateau. By no means am I saying you have to count calories or weigh your food. Simply write down what you ate and that is all. For example: Lunch: Two chicken breasts, 2 handfuls of spinach, handful of broccoli, cooked in 1 tablespoon of grass fed butter! That is all you will need to write when it comes to tracking your meals. Please note that counting calories is not necessary. If you are eating the right foods as outlined in the Superhero Nutrition Section in the main manual, results will follow. As for your workouts, all I am asking you to do is record the amount of time the workout took you and the amount of reps you got on exercises. I will go over this more in the main manual. 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. The guidelines below refer to all workouts throughout the program: Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some prisoner squats, push-ups, lunges, and jogging in place 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 safely go at. Always have perfect form: It is much better to have perfect form doing less reps than to try and do too much 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 workout. Track your progress: As we stated, this is very important as you go throughout the program. When in doubt, track it! 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. They are then there to keep you moving forward with your progress as you go throughout the program. 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! Workout Times Depending on the amount of rest needed between exercises, each workout will last anywhere from 15-30 minutes. You should never allow your workouts to go past 30 minutes. If you are not able to complete your workout within this time, then try improving next workout. Try lowering the work time on the sprints so you don't need as much rest or find areas where you can cut down on time. Going past the 30 minute mark can hurt results so try to keep your workouts under 30 minutes. Please note, this does not include your warm up and cool down. Your total time in the gym can be around 45 minutes, but the bulk of your workout is what should last no longer than 30 minutes. Warm-Up: 10 minutes Workout: 20 minutes Cool Down: 5 minutes Total Time: 35 minutes Walking Moving around and walking 30 minutes a day is encouraged throughout the program. The more time you spend moving, the less time you spend sitting. Try to walk at least 30 minutes a day and try to get out and move around more. This could simply mean playing frisbee at the park, parking further away from your building, or playing with your kids. Make it a habit to be more active. Foam Roll A foam roller is a definite key to eliminating the soreness as you go through the program. I
highly recommend purchasing one of these! You can purchase a foam roller online or at any sporting goods store. Also, all gyms will have them so if you don t want to spend the money, save it and just use the gyms. Conclusion You are now ready to take on the Superhero Sprints training system. I encourage you to take action and not let anything get in the way of your success. It is time to get into the best shape of your life! Now that you have finished reading through this Quick Start Guide, it is time to get moving on Superhero Sprints! Dedicated to getting you fit, Dennis Heenan Founder: BodyFit Formula and Superhero Sprints P.S. Don't forget my other sites... www.bodyfitformula.com- Blog posts, videos, motivation, free gifts, free content, and more. www.ultracuttraining.com- Revolutionary training systems with workouts designed to get you in the best shape of your life... Fast! Join us on Facebook at www.facebook.com/bodyfitformula