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get in shape for summer

12 weeks to a leaner, healthier body!
By: Chris Zaino

DIET
Remember, a well-rounded diet is 70-80% of your progress in achieving that leaner more muscular body. Now that we've got ourselves into eating smaller and frequent meals, update your dietary regime with the following suggestions:

1.Your goal is to be eating every 2.5-3 hours throughout the day. By now, you should be up to the 5-6 meals, if not you must start back to part 2!

2. Your target is to lose about 1.5-2 pounds of fat per week.

3. Start heavily cutting back and eliminating milk, cottage cheese, yogurt, hard cheeses, all forms of white flour, fruits and fruit drinks, sodas, fast food, and anything else containing sucrose. These are the food sources I would like you to choose from:

4. Continue to eat your biggest meal in the morning and slowly taper off the calories as the day moves on.

5. Slowly start eating more green, fibrous carbohydrates and at the same time, taper back the portions on starchy carbohydrates. This will also allow you to decrease your daily caloric intake 200-500 calories to achieve additional fat loss.

Instead of eating only protein and vegetables at your last meal, make your last three meals of the day consist of only a protein source and a green vegetable. Examples are: broccoli, green beans, asparagus, zucchini or brussels sprouts. These vegetables will give you the recommended fiber you need daily and also help speed up your metabolism. Even though you will be eating a larger volume of food with all those vegetables, the vegetables give you about one fifth the calories of a regular carbohydrate. This will help to keep your progress moving nicely.

6. Drink plenty of water! Your homework in part 2 of this series was to drink one gallon a day, maintain that amount or even increase it, if you can.

7. Don't eat within 2-3 hours before going to bed.

PROTEIN SOURCES Poultry Fish Lean red meat, (London Broil, Eye Round) Eggs (For every 5 egg whites include one yolk) High Quality Protein Powder (Whey, egg) Tofu (If you choose not to eat meat)

CARB SOURCES Oatmeal Sweet potatoes Beans and other legumes Potatoes Brown Rice High-Fiber Cereals (ie. Shredded Wheat, All-Bran, Oat Bran) Organic Pastas (use sparingly)

EXERCISE

With the proper nutrition to build a foundation, start adding variety to your training. Here are new key tips to get the most out of your training:

1. Change your routine! Start increasing the variety of exercises you perform for a given muscle. Hit your muscle from every angle possible using cables, machines, dumbbells, and hand/feet positioning.

2. Warm up! Make sure you stretch in-between sets, and after your workout!

3. Follow the same rules as I told you in parts 1 and 2. Continue to train with quality reps and quality form. Remember, peak contraction and full stretch with each rep in a controlled manner.

4. Complete your workouts within 45 minutes. If you are not, you must stop talking, cut your rest intervals, and train more intensely. Drop the rest interval to 30-40 seconds between sets.

5. Continue to train abdominals every other day.

6. Don't forget to train the calves. Now that you have been hitting them religiously (right??), start altering the rep range when training calves. In one workout, train them with moderate weight and reps?around 15-20. Then the next workout, use a weight that you can endure a 50-rep range. What a burn!

7. Stay motivated and remind yourself how much better you are going to look each day that goes by. You should start seeing transformations about every 3-4 days!

*A few of you might notice a slight loss of strength in some of your basic movements. Don't panic. This is normal due to decreased fat and water around the joints. If you still feel strong, keep the weight high.

CARDIOVASCULAR TRAINING

With proper nutrition and weight training, it is vital to strengthen the heart, the most important muscle. An added bonus is that with your new cardio routine, we are going to kick it up a notch to really get that fat off.

1. Bump up the cardio to 5-6 days a week for 45-60 minutes (on an empty stomach before breakfast, or right after training at your fat burning target heart rate). If you are around the 60 minute mark, split your cardio session into two, 30 minute sessions. (i.e. before breakfast, after training). Personally, I saw great results with a 30-40 minute session before breakfast and the same after I trained later on in the day/evening.

2. Work within your fat burning heart rate zone. Take 220 minus your age. Take the number you get and keep your heart rate within 60-75% of that to burn fat. i.e. I am 23 years old: 200-23= 177. 60%-75% of 177 is around 130-140 beats per minute. That is the fat burning zone I want to stay in for the 30-45 minutes of cardiovascular training.

3. If you find that you are losing more than 1.5-2 pounds a week, do not cut back the cardio! Increase the food instead! This will help you preserve more muscle and at the same time, benefit from the fat burning effects.

SUPPLEMENTS

Remember, supplements are just that, supplements! They are to be used to compliment an already well balanced diet. Here are some that may help you achieve the physique you desire.

1. Vitamins: With the increased cardio, training intensity, and lowered calories, you will want to be sure that you are receiving an adequate amount of vital nutrients. Here are some suggested vitamins that will eliminate any deficiencies you may have: Vitamin C-3 grams, vitamin E- 300-600 IU, B Complex, high potency vitamin and mineral tablet

2. Muscle Builders: creatine, glutamine, HMB, andro blend (men only), high quality protein meal replacement

3. Fat Burning: glutamine, HMB, EFA's, metabolism boosters (Ripped fuel, Diet Fuel, Hydroxycut, ProVate, Thermadrene, etc.)

Note: Read the warning labels and consult with a physician if you are pregnant or taking any medications.

MOTIVATION

This is my favorite portion of the program. If you do not possess the desire and passion to achieve your goals and dreams chances are, you will not follow through. So we need to instill the motivation to keep our progress moving like a locomotive. I understand that you sometimes have bad workouts or you feel as if you are at a standstill. That very moment is when you have to summons up your inner strength and remind yourself the reason why you're doing what you are doing.

Find yourself a workout partner to push you to levels where you could not get on your own. Cut out pictures of an achievable physique that you will model yours after.

Visualize what you are going to look like and where you are going to be in the next couple of months, when you'll have the physique you have always wanted. I do this every morning, while on the treadmill. Remember: "The Greater The Obstacle, The More Glory In Overcoming It" -Moliere.

Until next time, Train Hard! Train Smart, and Train Natural!

If you have any questions or comments please email Chris Zaino at CZ2000@aol.com or call his store Better Bodies @ 1-941-926-0033. THANKS FOR READING! SEE YOU AT THE TOP!

Everyone is starting this program at a different level, so it is important that you start contacting me by e-mail (cz2000@aol.com) so I can make the program work more efficiently for your specific goals.