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Published by Reed Wilson.

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INTRODUCTION ....................................................................................................................................... 4

THE 3 MAIN PRINCIPLES .......................................................................................................................... 5

CONSISTENCY ....................................................................................................................................................... 6

AVOID INJURY ...................................................................................................................................................... 7

PROGRESSION ...................................................................................................................................................... 9

WHY THIS WORKS ................................................................................................................................. 11

COMPOUND EXERCISES ................................................................................................................................ 12

Lower Body Push: ......................................................................................................................................... 12

A LITTLE BIT OF SCIENCE ....................................................................................................................... 13

GLYCOGEN BURNING AND PROTEIN TURNOVER .............................................................................. 13

BODY COMPOSITION AND G-FLUX .......................................................................................................... 14

METABOLISM AND AFTERBURN ................................................................................................................ 15

CONCLUSION ......................................................................................................................................... 16


INTRODUCTION

The gym can be a scary place for people who're just starting out on their fitness journey.

Just the thought of it, with all those complex machines and weights, can make most hesitant

to cross the threshold. It's not just the gym either. Sometimes, even working out itself can

be a challenge.

What exercises are best for your goals?

How long do you spend exercising?

There will be so many questions running through most people's minds that many will quit

before they have even started. This means that they will never give themselves the chance

to get in shape, and get healthy.

This is a shame, because there are so many benefits to exercise. Not only will you look

better physically, you'll feel better. Your mental health is likely to improve as well, as studies

have shown that exercise helps with a host of problems in this area, including depression.

But the question still looms, where do you start?

And the answer is: right here.

We're going to give you the basics that you need to kick start your fitness journey.

The following will be a rundown of the things you need to know about weight loss, workouts

and how your body works during exercise.

Your journey starts now.


THE 3 MAIN PRINCIPLES

There is more than one way to get fit. The gym just makes it a bit easier, since it puts all the

equipment we need in one place. But it is entirely possible to get fit at home, and with

minimal equipment.

There are two types of workouts to follow. If you have minimal equipment at home or no

gym membership, you can go for the home workouts. If you already have a gym that you

can go to, then the gym workouts are ideal.

Either program will work great, because both are based on one general idea — gradual

progression. Essentially this means increasing the intensity over time, whether by doing

harder exercises at home or adding more weight at the gym, to keep your muscles under

stress, kick start their growth and keep it going.

The major benefit of the programs we're providing is that they are quick and can be done

almost anywhere. Most importantly, they can get you results, but only if you keep in mind

these 3 basic principles:

1. Consistency

2. Avoid injury

3. Progression

We shall take you through each principle in-depth, so that by the end of this report, you will

know exactly what you need to be doing to get the body you want. So, let's begin with

number one.


CONSISTENCY This is perhaps one of the most important principles, and that's why it's number one. It is

also the hardest to live by.

Basically, if you want to get results, you have to be working at it consistently. In any

program, or even in anything you do, you have to be willing to put in the hard work and

effort to get to where you need to be.

Even if you decided to walk every day to lose weight, you'd get results if you kept it up, than

if you did nothing. Remember that it doesn't matter how slowly you walk, you'll always be

lapping the guy on the couch.

Here's the thing though. It requires a bit of effort to get yourself off the couch for one walk,

but a lot more to make it a habit. Most people use the excuse that life gets in the way. Their

New Year's resolution to lose weight and get abs becomes a distant memory as they lose

the energy to keep consistent.

Maybe one day the rain stopped you going for a walk, and the next you were just too tired.

Before you know it, you've lost a week and you figure it's not worth going back because the

damage has been done. Then maybe you get a burst of energy again, and you keep at it for

another week, then the cycle repeats once more. We've all been there.

This isn't the way to get results. Years of damage done by a bad diet and lack of movement

is not going to be undone with one week of exercise, no matter how hard you go. You need

to make it part of your lifestyle.

Those guys and girls in the gym with the ripped abs and bulging biceps? They weren't born

that way. They put in years of consistent effort, which is what you will have to do. That is

just the hard truth of it. You need to make it a habit.

Going too hard in the beginning won't do that. Getting a wrestling super star's training

program that has you spending hours and hours in the gym isn't going to help. Neither is

hiring a personal trainer that works you so hard that you collapse at the end of every day.

You'll just be pushing yourself too close to breaking, and you'll end up hating it.

Studies have shown that the best way to form a habit and become consistent is to make

small changes over time. These changes will then snowball into bigger and better things.

Going too hard too soon shocks the system too much.


Our workouts are designed with beginners in mind. We start you off with easy foundation

movements that will slowly build up to intermediate, and finally to advanced workouts.

You'll start with a lower rep range suitable for beginners, then move up from there.

At the start, the workouts might seem too short or too easy. You might start to question the

purpose of doing them, but they do help. You will be forming neural pathways between

your brain and your muscles. The workouts won't leave you in a puddle of exhausted sweat,

but rather with a nice buzz.

This is ideal. It'll allow your body to adapt to them gradually, and you'll find yourself enjoying

them more and more. As you make these tiny changes, the snowball effect will happen, and

you will begin to challenge yourself a little more each time. It won't be long before it becomes

a consistent part of your lifestyle, and you will have gotten over the first great hurdle on your

journey.

AVOID INJURY This is another important one that should be at the forefront of your mind, and it goes hand

in hand with consistency for one simple fact — you cannot train if you are injured.

There are two main types of injury — acute and chronic.

Acute injuries are one-off things that usually happen by accident, such as a strained or torn

muscle, tendon or ligament. Damaged cartilage, broken bones, or cuts also fall into this

category. Dropping a weight on your foot can cause a broken bone, trying a deadlift with a

weight that's too heavy for you could cause a hernia, or sprinting too hard for too long could

lead to a tear in your Achilles tendon. If you're not careful, you'll find that there are a lot of

ways that you could injure yourself.

These usually occur with the so-called 'riskier' exercises. They typically involve a high

amount of effort and force on your part, that puts a lot of stress on your body in a short

amount of time, such as using a high amount of weight.

Of course, people who are used to working out will be more at home with these types of

exercises, depending on their training. This goes back to what we were saying earlier about

overreaching yourself. Picking up the same amount of weight as the guy with arms the size

of tree trunks, or doing the same types of sprints as the girl who has been running for years,

when you've just recently started exercising is a one way ticket to acute injury.


Chronic injuries, on the other hand, typically occur over a period of time. They are usually

caused by repeated stress to a certain point on the body. Normally, the body heals damaged

tissue quite quickly, but when it just keeps occurring faster than the body can actually repair

it, it just gets worse and worse.

For example, let's say that someone wants to get fit by running a marathon. They go from

the couch to running 5 to 10 miles a day in a week. Maybe after a week, they get a pain in

their ankle or knees, but it's only minor, so they keep training. Over time, the repeated

stress to that small injury turns it into a serious one, and a doctor's visit tells them that they

have seriously injured themselves.

Even though some people are genetically inclined to healing faster than others, your

lifestyle will still come into play. This rule applies to people who used to gym regularly, but

stopped for a while. If they go back in and try to go at it with the same intensity that they

had before, they are almost certain to get a chronic injury.

As with consistency, it is always best to start slow and build up gradually. As you condition

your body, it will get better at recovering from workouts. Sessions that left you aching for

days suddenly don't bother you as much. It's like if a runner starts by running a mile a day,

and gradually increases that distance over time, then before he realizes it, he will be able to

run 5 miles a day.

This principle may seem obvious, but its importance cannot be overstated. Injury has the

ability to stall your progress completely. Not only that, but it is incredibly hard to come back

from one. It is incredibly easy to lose your willpower after having to take two weeks off due

to injury, and you might slip back into your old habits.

It's not only the mental component that you need to take into account either. A torn

ligament, for instance, can come back to haunt you later in life. People forget that even

though the body is an effective healing machine, a cut still leaves a scar, meaning that the

healed part will never be as strong as the unaffected tissue. As the old saying goes,

prevention is always better than cure.

Don't push through pain. Listen to your body; it will tell you if you are doing too much, and if

you do get injured, go to a healthcare professional.

Lastly, never let an injury stop you completely. If you injure your shoulder, for example, you

can still work out your lower body if you're careful. Just do what you can, and don't push

yourself too hard.


PROGRESSION This principle is the one that will help get you to your goal. If you've been consistent without

injury, but still haven't seen results, that's probably because you haven't applied progression

to your routine.

Ask most people nowadays and they'll say that doing long distance cardio training is a great

way to lose weight and tone up. Cardio, cardio, cardio, that's how you get fit, they'll say.

Quite a lot of people enter marathons as a way to get fit, and yet even though they've run a

long distance, they still look the same. Most people who train to run marathons, train to

finish them. They'd look a lot better if they actually trained with the goal of improving their

time.

If you want to see what we're talking about, then just wait at the finish line of a marathon.

The 3 hour finishers will look a lot fitter than the 5 hour ones. It's still a heck of an

accomplishment for those at the back, but people who want to get lean and fit should focus

on improving their performance with progression.

Just think of the number of people who spend months on treadmills or elliptical trainers and

don't make any change to how they look. They get on the machine, and they do the exact

same thing they always do, at the exact same speed and intensity. They don't really have a

clear purpose, and aren't progressing at all. If they focus on progression, like running at a

slightly faster pace each week for instance, that's when change will come.

What does progression mean? It means adding something to your training plan as your body

adapts over time. This means something different depending on your training program. If

you're lifting weights it's easy, just keep increasing the weights at a steady rate. For

bodyweight exercises, let's say you can only do five pushups. Just keep increasing the

number you do each week, and soon you'll be able to do 15, then you can work towards the

goal of doing 20, and so on.

There are thousands of ways for you to work out, and thousands of programs out there.

Doing the same thing week after week won't get you any results. You need to keep

challenging yourself and your body to get where you need to be. You need to progress.

You also need to know what your fitness goals are. Look at a marathon runner that runs the

Olympics, then look at the weightlifters, and then the soccer players. All three have very

different body types. The runner will be very lean, almost skinny. The weightlifter will be

bulky with muscle, and probably not very good at long distance cardio. The soccer player

will be lean, ropey muscle.

Most people want to look like the soccer player, whose training will focus on strength and

endurance rep ranges. This means higher reps and lower weights as compared to weight

lifters, who use low reps and heavy weights. Of course, diet also plays a part.


This program is laid out so that you can focus on progression and performance. In the

beginning, you'll just be getting used to the movements and perfecting your form. You'll do

each exercise in the beginner's workout, and record the number of reps you've done. Each

will have a target to aim for, and once you've managed to hit that target, you can move on

to the intermediate workouts.

Intermediate workouts will have you doing the beginner's workout, then the intermediate

one. Record your reps again, and keep doing it until you reach the target. Then move on to

the advanced tier.

That's how you'll progress, from a really short 10 minute workout to a slightly longer 30

minute one. You will also be starting out with easier variations of the exercises during the

beginner's stage, so that by the time you get to the advanced tier you will have drastically

increased your workout intensity.

There are a couple of other ways to progress in regards to home workouts. The first one is

range of motion. Since everyone who works out will be at different fitness levels, some will

find certain exercises easier than others. It's important that you are mindful of what range

of motion you can perform. If you can't do a deep squat, for instance, just go as deep as you

can. If you can't do a pushup, do one on your knees until you're strong enough to do a full

one. Just keep progression in mind, and don't do the same thing every single time.

The second way is to try and decrease the time it takes to do a workout. Do it faster once

you've hit your rep targets, thereby increasing the intensity. Time yourself and try and beat

your previous times. By doing more reps in shorter time you are effectively increasing the

density of your workout. If you finish a normally 30 minute long workout in 25 minutes, it

means you've progressed. Just make sure you don't cheat, and do all the exercises correctly.


WHY THIS WORKS

This program is specifically designed for people who don't have hours and hours to spend in

the gym every day. It'll allow you to get the most out of a short amount of time.

The main workouts can be easily done at home with minimal equipment, because who

doesn't enjoy working out in the comfort of their own home? You get to save on gym

memberships, and commuting time, wear whatever you want and you never have to queue

for equipment.

All you need to work almost every muscle in your body is some basic equipment and your

own bodyweight. We'll cover how to use a barbell, kettlebell and dumbbells. All you need is

the price of one month's gym membership to invest in making your body better for life.

The main drawbacks that people working out at home have is that it makes it harder to

measure progression, and some of the more advanced exercises will require you to get

creative. At the gym it's just a simple case of increasing your weight to make it harder, or

tracking your score on the cardio machines.

In the end, it is up to you which works best. Our exercises can be done both at home and in

the gym. If you like going to the gym, go for it, it's a great place to be. If you just wanna stay

at home, you can do that too. Or else you can just do a combination of both.

Whichever you choose, just keep in mind the three principles of consistency, avoiding injury

and progression.

So let's take a closer look at why this exercise program will work for you.


COMPOUND EXERCISES Compound exercises are ones that work multiple muscles in the body at once, like a deadlift

for example. They are complex, multi-joint movements that activate various muscles in the

body. During a deadlift, you use the legs, the back and abs to raise the bar off the ground

and stabilize your body. Isolation exercises target one specific body part, such as bicep curls.

In a curl, your elbow is the only joint that moves, while the main muscle worked is the bicep.

Compound exercises are great because all you really need is a few of them to effectively

work almost every major muscle group in your body. These movements will form the basis

of your workouts. They are as follows:

Lower Body Push: These exercises, such as squats, involve

bending the knees and pushing yourself back up. They focus on the

quads, glutes, hamstrings and core.

Upper Body Push: Pushing your upper body works the chest, shoulder and triceps,

such as in a pushup. Varying the angle changes the amount of

stress you put the various groups under. A regular pushup

focuses on the chest, while a vertical one puts more stress on

the shoulders.

Upper Body Pull: An upper body pull, such as in a chin up,

works the upper back, the back of the shoulders and the biceps,

which are opposite to the ones used when you push your upper

body. Once again, changing the angle at which you perform the

exercises makes a difference, as does the placement of your

hands. These are really good movements to help improve your

posture.

Lower Body Pull: These involve bending at the hip, such as the deadlift. This results in

stretching and contracting of the back of the hamstring muscles,

while also working the glutes and lower back. We haven't neglected

core exercises either, as there will be some that focus on the abs

and hip flexors, as well as finishers to do after you've completed the

main movements and give yourself a fat burning boost.

As you can see, there aren't really a lot of exercises to master. When it comes down to it,

the basic moves are the best. You don't need to get too fancy to get fit. Again, it all comes

down to consistency and progression.


A LITTLE BIT OF SCIENCE

Working out is a science. It is about changing your body chemistry, breaking down and

building up muscle and shedding fat, all with complex chemical reactions. Even something

as simple as a bicep curl sets several reactions in motion.

Don't worry, we're not going to go too deep into it. You don't need a science degree for this

chapter, but it is important that you have a basic understanding of what's happening in your

body as you exercise and why. It'll help you understand what works and what doesn't.

GLYCOGEN BURNING AND PROTEIN TURNOVER Working multiple muscles at a time burns more energy, and the same is true for full body

workouts. This equates to more calories burned as well. Using lighter weights, but upping

the reps, will give you a good burn, while helping to lean you out.

When you eat carbohydrates, they get stored by the body (in the liver and muscles) as

glycogen so that they can be used as fuel later on. When it is stored in a specific muscle, it

can only be used by that one. Training with low reps and heavier weight means that you

burn energy in what is called the phosphate energy system.

Training light for longer periods makes your body use fat as fuel. Sugar or glucose is burned

when you train in the anaerobic window, which is like working at an intensity that can only

be maintained for 10 seconds to 2 minutes. This is associated with the burning sensation

you get when you exercise.

Focusing on burning the glycogen in your muscles has a lot of

benefits for fat loss. During exercise, your insulin sensitivity

increases, so that you store carbs more effectively, and

prevents them from turning to fat. As you get fitter, you can

increase the amount of carbs your body can store.

Training in this rep range will also make it easier to add

muscle. When you workout you are effectively tearing up

your muscles, forcing them rebuild to get bigger and

stronger. Protein is what allows this to happen. It is used to

repair the damage and add muscle mass.


BODY COMPOSITION AND G-FLUX Muscle weighs more than fat. However, it is also denser, which means that it takes up less

space. Exercise has a massive impact on your body composition and the ratio of fat to

muscle that you have. So don't get discouraged if you don't see the number on the scale

falling constantly. When you do resistance training, you are most likely to be losing fat while

gaining muscle, if your diet is in check. This is why the number on the scale isn't that

important.

A respect fitness author tried an experiment once. He stopped exercising for a couple of

months, measuring his body composition before he did so. After the two months, his weight

had dropped (according to the scales), but he had actually lost lean muscle mass and gained

fat. He had essentially gotten softer and flabbier, while still getting lighter.

This has been described as the "G-flux" or energy flux. The main idea is that an active person

is going to have a completely different look, metabolism and physiology, from that of a

sedentary one. The athlete who eats 3,000 clean calories a day, but works out all the time

and burns them off, is going to look better than the guy who eats 2,000 calories and sits

around all day.

The basic principle of weight loss is about burning more calories than you eat by:

1. Eating less

2. Exercising more while eating the same

3. Eating less and exercising more

Eating less while working out more is the best way to lose weight, but you might find that

you don't have much muscle mass, which will lead to the dreaded skinny-fat look. You'll

essentially be skinny, but not toned at all.

Exercise alone will improve your body composition and lead to health benefits such as

increasing lean muscle mass, improving bone density, improving mood/energy levels, and

increasing insulin sensitivity.

Quite often, the body will try and compensate for the extra energy burned by increasing

your appetite to try and replenish those lost calories. Once calories turn to fat, it takes a lot

of work to burn them off. A pound of fat equals 3,500 calories, which will take 7 hours on a

cardio machine to burn off.

To get the best result, you need to start exercising more and eating clean (healthy). You'll

get the weight loss you want and improve your body for the better.


METABOLISM AND AFTERBURN Exercise doesn't just burn calories while you do it. It actually burns calories for 24 to 48

hours afterwards, as well. This is because your body is recovering from the workout and

repairing your muscles, so it burns more calories.

Working out anaerobically, burns calories without oxygen, which taxes the body and

increases the demand for oxygen post-workout.


CONCLUSION

There you have it. The basic fundamentals behind the workouts you are about to perform.

Understanding all of this makes it easier to burn fat and get the body you want, as it is

always good to know why you are doing what you do. You just have to keep in mind our

three principles.

Consistency is entirely up to you in the end. It's about your willpower, and how badly you

want this. We're just giving you the tools — we can't make you use them. There is no magic

bullet; just hard work and consistent effort.

The exercises are ordered in such a way as to increase progression at a decent rate. Once

you hit the advanced workouts, you'll really get your heart pumping and the sweat pouring,

forcing your body to burn fat for energy and making you leaner. So we've made it easy for

you to track progression. Just make sure that you keep improving each time!

And as always, be careful to avoid injury. You don't want to take yourself out of the game

before you've properly started. Always perform the exercises with proper form, and make

sure you're not overdoing it.

The body you want is within your grasp. All you have to do is stick to the principles and work

hard. In no time at all, you'll have that lean, athletic look that you desire.

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