Targeted Muscle Building and Fat Burning Systems for the Perfect Physique
Proportions are the Key
We’re about 4 weeks into the second Adonis Index Transformation contest. Today we’ll cover some questions and issues that have come from the contestants including:
Interval Training for weight loss
Taking shoulder and waist measurements
The difference between the Ideal Adonis Index Ratio vs a 1-1.6 shoulder to waist ratio
Gym etiquette
…and staying on track by managing expectations.
John
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Health and fitness marketing is designed around a set of implied goals such as: muscle building, weight loss, enhanced performance, a heightened feeling of well being.
These are the generic goals that most marketers assume you’re interested in but nobody can choose your goals for you.
Your goals have to be a personal choice. Once you’ve stated your personal goals clearly it becomes much easier to take action on them and avoid distractions that don’t bring you closer to your goal.
If you don’t state a clear goal you can end up with dozens of unfinished projects, lots of money wasted on programs, supplements, food and books. And worst of all you can end up discouraged and thinking that your a failure.
In this podcast we will discuss the following:
1. The implied goals of health and fitness marketing
2. Why it is important not to compare yourself to others
3. Accepting your genetic strengths and limits
4. Setting your own goals vs accepting an implied goal
5. Understand where you are right now and what to do to change it
6. Realistic vs unrealistic expectations
John
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We’re starting week 3 of the third Adonis Index transformation contest.
By now you should be into a routine with your workouts and getting a good handle on your diet. If your goal is building muscle you should be focusing on your intensity in the gym. That means eating enough calories to keep your strength up for heavy workouts (but not so much that you gain fat).
If you’re goal is burning fat you should be cutting enough calories to create a deficit every day while keeping your intensity as high as possible for effective workouts.
Both goals require discipline and effort.
In todays podcast we’ll talk about what to expect at this point of the contest, we’ll review the different workouts in the Adonis 3.0 system and what has changed. We’ll also give a few tips to staying on track and having success.
John
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In order to build the maximum amount of muscles and get the most out of your weight lifting workout you have to avoid injuries.
You could have the best work ethic, the smartest workout plan (ie: The Adonis Index Workout!) and the best gym in the world, but if you get injured none of it will matter.
Most of us will get some sort of injury from either playing sports, pushing too hard one day in the gym, or overuse.
Minimizing these injuries and keeping your muscles, joints, tendons, ligaments and bones as healthy as possible is the key to staying consistent with a good training program.
It’s this consistency with your training that will produce big time changes in your physique.
So you’re job is to train hard, and train smart and stay injury free.
In todays audio lesson I interview a good friend of mine Dr. Geoff Dover who does his research in athletic therapy.
We discuss:
Geoff gives us some great insights into the science of injury prevention and what we can do to help avoid them.
John
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The 3rd Adonis Index transformation contest starts Wed Sept 1st and finishes on Nov 24th.
Cash prizes go to the top 6 contestants (top prize is $750) as well as other bonus prizes to be named later.
Contestants are judged on overall transformation and the change in their Adonis Index Ratio.
Starting ratio is considered as well as age and training experience.
You’ll have equal chance to win regardless if your goal is burning fat or building muscle (or a mix of the two)
I’ve revamped the workout flow of the main Adonis Index workout program for this contest and laid out how to follow the program and where to put the first ‘rage’ workout in.
I’ve also released the new muscle building foundation 12 week workout (which is the new workout component of adonis 3.0)
Depending on where you’re at in your training this new foundation workout might be the one for you to follow during this contest.
Here are my recommendations:
Novice:
If you’re a novice to weight training (less than 1 year experience) and you’re primary goal is building muscle (and you have minimal fat to lose) then you might want to use the 12 week muscle building foundation workout.
Advanced:
If you’ve already been through the main Adonis Index program you will likely benefit from moving to our Advanced 12 week ATS workout – This is the workout Rich Sigona used to take second place overall in the last contest.
To see Rich’s results CLICK HERE.
For most other experience levels the main Adonis Index Workout system will be the one to use.
If you’re already using the main system and you’re planning on continuing for the contest, I suggest following the new flow that I have put together for the contest. You can also add a ‘booster’ workout to assist any muscle group that you feel needs extra workout.
Keep in mind that the booster workouts are only meant to be added one at a time for each 4 week cycle. In other words, you’ll likely end up overtraining if you add more than 1 booster workout in any given 4 week cycle.
Before pictures:
Front back and side shots, waist up shirt off…include a picture with the current days newspaper in plain view.
Measurements:
Height
Weight
Waist circumference
shoulder circumference
These pictures and measurements are the first part.
After pictures and measurements:
On Nov 24th take the same 3 pictures (with the newspaper in plain view in one extra pic)
Same measurements and a 250 word essay about your experience throughout the transformation
Once you submit your before and after pictures, measurements and essay you’re officially in the contest.
…
So between now and Nov all you need to do is take your before pictures and measurements and get to the gym!
Throughout the next 12 weeks we will be doing coaching calls to help you make the best possible transformation.
In the final week we will also coach you on taking an effective ‘after’ picture so everyone is on a level playing field.
In today’s podcast we’ll cover all of the contest info as well as some information about Adonis 3.0 and the Venus Index program.
John
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Most of us who workout are trying to build muscle, and along with that we’d all like to get rid of some fat too. One of the first and most common questions that comes up next is this:
“Is it possible to build muscle and lose fat at the same time”
The answer depends on what your definition of ‘building muscle’ is.
The look and size of your muscles is a transient state based on how many calories you’re eating, the type of food you eat, the supplements you do or don’t take, the drugs you do or don’t take, and the volume, frequency and intensity of your workouts.
If you change any one of these factors you’re likely going to have some change in the look and size of your muscles.
When it comes to fat loss you must eat less calories than you burn, this might also cause your muscles to be less hydrated (less full looking) than when you’re eating as much as you like. This doesn’t mean you’re losing muscle, it just means that they’ll be more full looking when you go back to eating maintenance.
Keep in mind that a muscle is over 80% water and the hydration status of your muscles plays a big part in how they look on a day to day basis. You can get refresher on what muscle growth is here: WHAT IS MUSCLE GROWTH
The question shouldn’t be: ‘can I build muscle and lose fat at the same time’ but rather ‘what will my muscles look like once I’ve lost the fat’
In todays audio lesson we’ll talk about the factors that go into muscle building and fat loss and why this muscle building vs fat loss question isn’t easy to answer.
We’ll also talk about government regulations on fat loss claims and why you might see and hear different claims online vs on television or in print magazines.
For a refresher on the calories required for weight loss go here: HOW MANY CALORIES TO LOSE WEIGHT
John
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