the e factor diet pdf ebook
TRANSCRIPT
-
The Workout
Multi-Tasking
The most important thing is to find a time that works best for you. I dont like doing
cardio after my weight training so I do it first thing in the morning before my day gets
away from me. I usually watch a sermon on a podcast or take a walk and listen to
something. I also love doing an additional session in the evening if I can. I really
enjoy this evening session because it is a good way to unwind after a long day. If
the weather allows, my wife and I will walk Titan our 85 pound pitbull, or I will do
another session on the bike. Sometimes this second session is more for my head
than my body but as I have been saying all along, our head, body and spirit are all
part of the same person. You cant separate one from the other.
Resistance Training
You will train with weights three times a week, preferable with a day between
each training day. For example, you can train Monday, Wednesday, and Friday
or Tuesday, Thursday, and Saturday. Rest sixty to ninety seconds between
each set. A rep is one complete motion of the exercise. A set is a group of the
quantity of reps suggested.
-
Resistance Training Exercises Sets Reps
Monday or Day 1 (Chest, Shoulder, Triceps)
Chest Press 3 8 12
Incline Chest Press 3 8 12
Shoulder Press 3 8 12
Lateral Raise 3 8 12
Triceps Press Down 3 8 12
Lying Triceps Extension 3 8 12
Wednesday or Day 2 (Legs)
Leg Extension 3 8 12
Leg Press 3 8 12
Leg Curls 3 8 12
Standing Calf Raises 3 8 12
Friday or Day 3 (Back, Biceps and Abs)
Pulldowns 3 8 12
Seated Rows 3 8 12
Hyper Extensions 3 8 12
Curls 3 8 12
Preacher Curls 3 8 12
Crunch 3 10 20+
Reverse Crunch/ Leg raises 3 10 20+
In the bonus section you get a full workbook of various workouts to meet every
fitness level and schedule. I also include my personal workout and my wife
Cathys personal workout.
-
Aerobic Training (Cardio)
On non-weight training days do thirty to forty five minutes of aerobic training.
First thing in the morning would be best, but if you cant do it then, schedule it
for the best time that is good for you.
Cardio The type of cardio that burns fat best while sparing muscle is performed at
moderate intensity. If you can hold a conversation without gasping for oxygen
you are in the fat burning zone. You should be working hard enough that if you are talking to someone youd feel like you are on the verge of running out of breath.
Of course there is an easier way to do thisyou can monitor your heart rate.
Heart Rate It is a good idea to monitor your heart rate to make sure it isnt too high and also to
gauge how much more you can push yourself. In the beginning, however, dont
worry about putting your heart rate in the correct range. Just do something and
progressively work up to getting your heart rate in the correct range.
The formula widely used for the heart rate is to take 220 minus your age and
multiply it by how hard you want to work. For our purposes I want you to stay in the sixty to seventy percent range. For example, if you are forty years old it would look like this: 220 - 40 = 180
180 x 60% = 108
180 x 70% = 126
heart rate chart
-
So according to this formula, if you were forty years old, your maximum heart
rate would be 180 beats per minute. If you wanted to keep your heart rate in the
optimum zone which is 60% to 70% of your maximum heart rate (MHR) you
would stay between 108 to 126. Most machines now have heart rate monitors
attached to the equipment or you can go to any sporting goods store and buy a
heart rate monitor pretty inexpensively.
Here is a handy reference chart that you can use to find your ideal target
heart rate. Simply look up your age and it will give you the target heart rate
range that will work best for you. As I said before, lets keep it simple.
heart rate chart Age Target Heart Rate 60% Target Heart Rate 70%
20 120 140
25 117 136.5
30 114 133
35 111 129.5
40 108 126
45 105 122.5
50 102 119
55 99 115.5
60 96 112
65 93 108.5
70 90 105
75 87 101.5
80 84 98
85 81 94.5
90 78 91
95 75 87.5
100 72 84
-
What Type of Cardio?
The best type of cardio is the kind that you will actually do. So pick something
that you enjoy. I like to ride my mountain bike with my wife but seldom have
time to do it.. Most of the time, I use my recumbent bike at my home because it
is more convenient and I can do it consistently. I usually do 45 to 60 minutes of
cardio first thing in the morning. I also like walking at a brisk pace and do this
often when weather allows.
Exercise doesnt have to be boring; just look for
ways to stay active that fit into your lifestyle.
Also keep in mind that cardio is only good if you
DO it. So choose a time when you know you
can do it. Of course, there is always the most
effective time to do cardio. There are really
two times that produce the best results. One is
first thing in the morning, before you eat. Your
body has been fasting for eight hours or more,
so when you are doing your cardio, your body
will burn fat much faster than if you did it later
in the day after youve been eating. Another
very effective time is immediately after youve
completed your weight training. The same
principle appliesyou burn your glycogen
(blood sugar) when you are lifting weights and
if you do your cardio immediately following,
you will begin burning fat faster.
-
carb guide Body Portions Cautious Carbs (grams)
Weight Grams Portions Burning Fat Lean Muscle Maintenance
100 100 5 50 100 150
110 110 6 55 110 165
120 120 6 60 120 180
130 130 7 65 130 195
140 140 7 70 140 210
150 150 8 75 150 225
160 160 8 80 160 240
170 170 9 85 170 255
180 180 9 90 180 270
190 190 10 95 190 285
200 200 10 100 200 300
210 210 11 100 200 300
220 220 11 100 200 300
230 230 12 100 200 300
240 240 12 100 200 300
250 250 13 100 200 300
260 260 13 100 200 300
270 270 14 100 200 300
280 280 14 100 200 300
290 290 15 100 200 300
300 300 15 100 200 300
310 310 16 100 200 300
320 320 16 100 200 300
330 330 17 100 200 300
340 340 17 100 200 300
350 350 18 100 200 300
360 360 18 100 200 300
370 370 19 100 200 300
380 380 19 100 200 300
390 390 20 100 200 300
400 400 20 100 200 300
-
protein chart Body Weight Grams Portions
100 100 5
110 110 6
120 120 6
130 130 7
140 140 7
150 150 8
160 160 8
170 170 9
180 180 9
190 190 10
200 200 10
210 210 11
220 220 11
230 230 12
240 240 12
250 250 13
260 260 13
270 270 14
280 280 14
290 290 15
300 300 15
310 310 16
320 320 16
330 330 17
340 340 17
350 350 18
360 360 18
370 370 19
380 380 19
390 390 20
400 400 20
-
Food Staples
Here is a list of basic foods that you can eat while you manage your weight
and stay in top shape. As you learn how your body responds, you can add
other foods to this list, but the key is simplicity.
APPROVED FOODS Protein
Chicken Breast
Turkey Breast
Seafood
Eggs (Mostly Whites)
Veal
Lean Steak
Buffalo/Bison
Lamb
Lean Game Meats Like Venison
Lunch Meat (Fat Free Or Low Fat)
Fat Free Cottage Cheese
Greek Yogurt
Cheese (Low Fat Or Fat Free)
Turkey Bacon
Protein Powder
Lean Pork
Lean Ground Beef
Lean Ground Turkey
VEGETABLES Broccoli
Lettuce
Cabbage
Cauliflower
-
VEGETABLES (cont) Green Beans
Mushrooms
Onions
Asparagus
Cucumber
Spinach
All Forms Of Peppers
Zucchini
Snow Peas
Celery
Pickles
Collard Greens
Radishes
Sauerkraut
Sprouts, Alfalfa
Cautious Fruits Apples
Apricots-dried fresh
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries
Figs
-
Cautious Fruits (cont) Dates
Prunes
Pineapple
Grapes
CAUTIOUS CARBOHYDRATES
Steamed Brown Rice
Sweet Potatoes
Yams
Steel Cut or Irish Oatmeal
Fiber One Cereal
Kellogg's Extra-Fiber All Bran
Ezekiel bread
Whole grain pasta
FAT CHOICES Olive OiL
Canola Oil
Enova Oil
Grape Seed Oil
Safflower Oil
Avocado
Guacamole
Almonds
Macadamia Nuts
-
CONDIMENTS
Salad Dressing (
-
Eating Old School Breakfast
Eggs, a protein drink or my favorite, flank steak. (Irish
oatmeal depending on your carb needs) Coffee or tea
Snack
Protein pudding
Lunch
Grilled Chicken Breast
A large salad with 1/2 sliced avocado with olive oil and
Balsamic Vinegar (if this is a workout day I will have a
10 oz yam with this meal) [This works for me you have
to see how your body responds. Dont just follow my
sample meal!! Think this through!!!]
Dinner
Grilled White Fish
Steamed broccoli
Final Snack
A protein drink or Greek yogurt.
My wife and I have Greek yogurt most nights. At twenty grams of protein per
cup, it is a great protein-packed snack.
-
End of Trial Version...
Click button below to obtain the complete program