Caller: hello? hey, jeff! Jeff: What’s going on? Caller: It’s summer and I’m just trying to get myself ready. I know you’ve got a bunch of tutorials and stuff, but I just haven’t really been watching them and I’m wondering but I love your channel though what am I supposed to do here to get ready for summer in two weeks? Jeff? Bro? Broba Fett? Bro? Broseph? Jeff?.
What’s up, guys? jeff cavaliere, athleanx . You didn’t do it again, did you? Did you forget to get ready for summer? Have you been hibernating all winter long and now you just remembered because it’s starting to get warm outside that you have to do something actually to get yourself ready? Well, I’ll tell you this: I will give you a game plan, but you’ve got to promise me one thing. You’ve got to promise me that you dont put yourself in the same position again next year, okay?.
All right, so here’s what we have to do. i know this might scare some of you, but it starts and ends, always, with nutrition. Especially if you’re talking about trying to make fast changes. Now I dont care whether your goal is to try to add muscle here in this short period of time to get ready, or if you’re trying to lose body fat. Both of them are going to need to be supported by proper nutrition. When I talk about proper nutrition you’ve got to promise me that doesn’t mean that you’re.
Going to run out and do some sort of starvation diet, or forget to eat at all, or you’re going to do some kind of a cleanse; something radical. Guys, you dont need to do that. As a matter of fact, leading into my next point here, you’d better be fueling your body with the right types of food. And I mean, actually fueling your body. You’d better not be avoiding carbohydrates, you’d better not be avoiding healthy fats, you’d better not be avoiding protein. You’ve got to get this in if you’re going to build.
Lean muscle. the fact of the matter is, you’re going to be training your ass off over the next four weeks because nothing worth having ever comes easy. If you want to get something worth having then you’re going to have to put the work and the sweat in to do it. I promise you, if you do that over the next few weeks you are going to see some changes. Now here’s what you have to do. You’ve got to start increasing the volume of your training. Let’s face it, you only have four weeks to get something done. If you only have four.
Weeks, if you’re doing targeted muscle group training you’re only to get one muscle group in per week if you stick to that plan. You’ve got to increase the frequency so you can hit each area at least twice a week. But you dont just run and do everything haphazardly. You want to have a plan that allows you to train each muscle group heavy. Overload. As hard as you can one time, and then go for the real dedicated, isolated tension on that muscles group. We can do it here in one example.
With our side lateral raise. i’m showing you the difference here. The first thing I’m doing is a cheat lateral. Yeah, there’s a lot of cheat involved in a cheat lateral. It got its name for a reason, but what I’m trying to do is take a weight that I dont normally lift in a concentrated, really selective way, but I add some momentum to it so that can overload the eccentric and I could allow my muscles to sustain a load that they’re not used to. That’s going to spark the stimulus for new growth.
We need it. we need it especially if we’re trying to make fast changes. on the other end of the spectrum, we’re going to have to come back and hit that muscle with real dedicated, concentrated tension. So I can do that with a 1.5 rep style on the same side lateral raise. We’re actually allowing the muscle to feel every single inch of the contraction as we did a little of the opposite of what we did here with the heavy cheat lateral. But both ways, we’re sustaining different types of load. Enough to cause the stimulus.
Beach Body Transformation Only 20 weeks Freeletics Running
Hi, my name is sunny, i am 23 years old and a marketing consultant. I used to be slim my whole life, I had a busy social life and did a lot of sport. But now it’s hard to even look at myself in the mirror. Especially if Im just in my underwear, what I see in the mirror makes me really sad.
I still remember standing here in the same spot 20 weeks ago, feeling super uncomfortable in my own skin. The first 15 weeks were really tough. It was exhausting and I was totally unfit. On top of that, I also injured myself. And that really got me down at the time, because I couldn’t perform as well as I wanted to. But now, I would like to show you the results.