Stage 1: Getting Leaner As You Get Bigger The Endless Growth Routine is an ongoing training regimen that evolves as your body changes. This program is specifically designed for maximum results as a natural trainee. It is important to get your body fat down to a reasonable level to look your best and experience maximum health as well as improve athletic performance. Having abs all year round is one of the benefits of being a natural trainee. By following the diet and the training recommendations you should be able to achieve this in record time. Also by getting your body fat down to a low level (men under 10 percent, women under 14 percent) you will be able to grow faster, spot weaknesses in your physique easier, and look good all year round. Forget about yo-yo dieting that drug users have too perform when they go on an off cycles. With the Endless Growth routine you will look good all year long. For those of you who wish to get as ripped as possible in the least amount of time I suggest you break your workouts into two sessions. Training is to be performed twice per day: cardio plus calves/abs in one session, specific body part training in the other session. If you cannot make two sessions add 30 minutes of cardio at the end of each workout plus the abs/or calves. For those of you who are already very lean you may skip the cardio training and if necessary boost the calories to gain more muscle. Start with one of the sample diets and follow it to the letter for the first 4 weeks. After the first four weeks you can adjust your calories up or down depending on how fast you are losing body fat. Note that caliper readings performed once every 2-4 weeks is the best way to determine how much fat you are losing. For the best results adjust the eating routine so that it best suits your body and stick with it. Your body works better and its much easier mentally if your repeat the same thing over each day. By following a rigid routine you will lose body fat faster. Once you get ripped you can then resume a more varied diet, grow at a faster rate and look good all year round. For most people starting the routine sudden weight loss may occur due to intestinal bulk, water, and sharp metabolic adjustments. Once the initial adjustments to your training and diet are made (which takes about 4 weeks) shoot for losing one, to two pounds of body fat per week, while maintaining or gaining muscle mass. It is important to perform each exercise within the desired rep range. There is no need to perform forced reps, if you cannot perform the desired number of repetitions for a set, reduce the weight until perfect form on each rep is possible. This is to maximize the productivity of the exercise. Cardiovascular exercise is to be performed each training day for a period of 30 -45minutes to begin with and up to 1 hour after 6 weeks. The intensity should be relatively low i.e. recumbent bike 80-100 rpms on a low level. You should be able to carry on a conversation while cycling. Training at a more intense pace is actually counterproductive to achieving best results. Experience has taught that to get the legs ripped maintain a faster speed on the recumbent bike. Walking is also an option, especially outdoors as this can be a pleasant experience and does not require special equipment. Calves are to be trained on alternate training days and abdominals are to be trained on the other training days. For calves pick one exercise and perform 5sets of 15-25 reps. Change the exercise each workout. For Abs pick 3-4 exercises in your training manual and perform 3-4 sets each exercise with very little rest between sets. For exercise performance techniques refer to the site below. |
