Samples taken from the 47-page Model-Fit Sixpack Blueprint©
The Importance of Water: Water regulates one’s metabolism and burns fat and is thus a key ingredient in staying lean. Drinking a lot of water will make you go to the bathroom more than usual, but the health and leanness benefits substantially outweigh that one negative aspect. Water is perhaps the most underrated macronutrient. It is one of the key ingredients in the process called beta-oxidation which is the biochemical process our bodies use to breakdown fat. Water plays a key role in this process. I have talked to body builders who recommend a gallon of water a day (which is 16, 8 oz glasses). But, I just go by feel. I don’t keep track of the water I’m drinking. I just drink it between meals, before meals, after meals. Whenever I’m thirsty and even if I’m not. Water is one of those things that you can have a lot of (but, don’t go overboard). I wouldn’t go for more than a gallon a day. A half-gallon should be fine depending on your activity level. Just go by feel. If you’re thirsty, it’s time for some water.
Protein: Don’t worry about this. You get enough of this in your diet. It’s recommended to eat .8g protein/kg bodyweight/day. With a diet centered on whole grains and lean meat you will be fine here. But, if you want to add a protein shake, this is a great snack.
Carbohydrates: Your carbohydrate intake should be centered on whole grains which are high in fiber, low in sodium and have a low glycemic index. Oatmeal, wheat bread, pasta, brown and white rice, cereals like Frosted Mini Wheats, Muselix etc. If you drink soda, I recommend choosing diet soda or any sugar free products are ok (sugar free Red Bull). Regular versions of these beverages are just loaded with too much high glycemic, high fructose sugar that is bad news for your waistline and your health. You’ll notice that when you consume high glycemic index sugars like those found in soda and many children’s cereals you will feel sluggish afterward. Juice should be restricted to real fruit juices and orange juice. If you would like to know what I drink everyday, it is a cup or twoofgreentea,8ozofmilk,8ozofOJ,anduptoagallonofwater. 8ozisonecup, and I measure it out in my protein shaker cup. I also sometimes have a scoop of protein in 8 oz of water. It all depends on how I feel. I also sometimes have a cup more of milk and/or OJ. And, very rarely some Gatorade if it is available, and I am thirsty enough. If the budget is tight, I cut out OJ because I get Vitamin C in my multi-vitamin.
Fats: I’m just gonna say this once. You NEED a daily intake of fat. But, this should be in moderation. There are two types of fat: Saturated and Unsaturated. Unsaturated can be monounsaturated and polyunsaturated. Monounsaturated is good. Don’t worry about ratios (some sources say 1SAT:2MONOUNSAT:1POLYUNSAT is ideal in terms of fat intake ratios, but we are normal people who don’t have the time or energy to be counting that). Just know that monounsaturated is the best and can be found in olive oil, nuts and my personal favorite, peanut butter. 1- 2 Tablespoons of pb a day and some food cooked in a little bit of olive oil should be just fine to meet your daily fat needs. Or every so often throw in a serving of any nuts of your choice. The rest of the fat will be found in the lean meat and other food. But, limit or refrain from completely foods cooked in butter for butter is loaded with saturated fat which is something we want to limit. Cheesecake is another major source of saturated fat. I can barely say the word cheesecake without getting nauseous. Seriously, look at the nutrition label on a box of cheesecake. You will be astounded! You can always tell when you’ve consumed too much saturated fat. You will feel sluggish naturally after the meal. This is because it takes the body a lot of energy and blood to digest these molecules. Monounsaturated fat is very good for you, but consume in moderation. Again, consumption of this type of fat in its natural state will make you feel energized after the meal, and that’s what food is supposed to do. There is also a relatively “new” type of fat called “trans fat” which basically acts the same way as saturated fat and should be limited or avoided altogether.
The Body Types (Somanotypes): Men and women have 3 basic body types: mesomorph, endomorph and ectomorph. Most people are a mixture of the three but there are some “pure-bloods” out there who are naturally more one type than any of the others. (Much more on this in The Sixpack Blueprint©)
Model-Fit Workout Frequency: The basic Model-Fit workout program calls for one 40-60 minute weighted workout session twice a week for a total of 80-120 minutes of workout time/week. You can choose from one of the three Model-Fit weighted workouts which are total body, circuit workouts which have the added benefit of working your cardio while simultaneously getting you sculpted and strong! The Model-Fit workout frequency is a day of weighted work followed by two days of rest from weighted work followed by another day of weighted work then two days of rest and so on. For example, if you do a weighted workout on Monday, then the next weighted workout should be on Thursday, and the next on Sunday then Wednesday and so forth. The basic program requirement is to complete the weighted workouts and follow the Model-Fit Diet which will yield a chiseled physique and sixpack abs while working out only twice a week for 40-60 minutes per session every third day for a total of only 80-120 minutes/week! That’s all you need to achieve a lean, chiseled physique and sixpack abs!
It seems counterintuitive, but that is the fitness paradox. Getting more done in way less time than you ever thought possible because you are working smarter by eating cleaner, having focused, total body workouts and giving your body the appropriate amount of recovery time between weighted workout sessions to come back leaner and stronger for the next session. You will be amazed at how quickly you get sculpted and strong with Model-Fit! Working smart in this way sends your metabolism into overdrive so even when your are resting, your body is reshaping itself on the inside by burning fat and using energy to rebuild muscle to get you lean and sculpted. It only takes 80-120 minutes/week of workout time combined with the Model-Fit Diet to get the sixpack and chiseled physique you’ve always wanted. The rest days are completely customizable to your schedule and goals. They are your days to do with what you wish. You can choose not to workout on these days, do a hard cardio to get extra lean, play sports, do light cardio, yoga or get in some active rest (walking, playing golf, hiking etc). It is completely up to you.
The Workouts: There are THREE Model-Fit weighted workouts: 1) The Model-Fit Anywhere Workout, 2) The Model-Fit Gold Workout and 3) The Model-Fit Ultimate Workout. They are all total body, circuit workouts which will get you chiseled and strong with a sixpack and have the added benefit of also being a cardiovascular workout which makes these workouts highly efficient and effective. The Anywhere Workout is a bodyweight workout, and does not require a gym membership or additional weights and can be done for the rest of your life with much success to keep you sculpted and strong. The other two require access to a gym with a leg press machine or squat rack if you would rather do squats. Each weighted workout should take no less than 40 minutes and no more than 60 minutes to complete. Any of these can be done at any time in the day, but it’s best to have a little bit of high octane fuel in your stomach about an hour or two before beginning the workout to help you get through the workout. For example, you could eat the oatmeal breakfast and 1-2 hours later do the workout. You can also do the workout on empty, but I only suggest that for cardio work not weight work. You will find that when you do a weighted workout on empty, you may tend to get upset because you are hungry. Every one of these workouts is a circuit type workout. I choose these types of workouts because they maximize efficiency, there is endless room for growth, it also works your cardio and you get a total body workout every time. Plus, it’s challenging, and you feel great afterward. You are moving the whole time, thus when working out, your motivation stays up because there is little downtime. These workouts combined with the Model-Fit Diet will have you lean and shredded in no time. You can thank me when you start to see those abdominal muscles.