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BY Alexander~ | August 26th, 2009 at 2:02 PM
Go to the Gym - Fatass. Part Two, What to Do


Last article, I spoke about the misconceptions of a healthy lifestyle. Here's the user friendly guide to getting your ass in shape and feeling like a million bucks.

Join a Gym and Workout Five Days a Week

Five days a week? Going to the gym should be the first thing you do every morning. For the rest of your working life. If you are going to work for the day you should start the day with a 40 minute workout. If you don’t think you have time set your alarm earlier and go. Going to the gym itself will be the way to wake yourself up and make a good start to the day. it’ll also leave you feeling good for the rest of the day. Going to the gym early kick starts your metabolism for the day. Even though it’s not a strenuous workout, it will do enough to get your heart rate up and your metabolism racing for the day. Other benefits include setting a healthy precedent for the day. Instead of going to work or school or college feeling flat and sleeping, you start out feeling fresh, alert and as though you’ve already achieved something with your day. This good feeling has infinite positive side effects. You spend the first half of your day recovering from your gym workout and you accumulate muscle during this rebuilding phase.

Do High Intensity, Short Duration Cardio Every Day

Every day of your life you should spend twenty minutes getting your heart rate to its absolute threshold. This trains your body to speed up your metabolism and become extremely efficient at burning food including fats and carbohydrates. If you plan to do this sometime in your afternoon, after work, school or university then you get your heart rate up for the rest of the day and evening and you can create an energy deficit by not overeating at dinner time or dessert. This way, you will lose weight, but not lose your energy. The high intensity workout will leave you refreshed energised.


Eat Properly

Having a good diet isn’t rocket science. With general day-to-day activities, you will burn plenty of calories and energy everyday just by getting out of bed. When you have a fast food meal or a pizza, you take on more calories than you can handle in one day and the result is, you get fat. If you want to make a concentrated effort to lose fat, focus on only eating natural unprocessed foods. Easy to keep track of that. There is an easy to follow example diet below. When you eat healthy you constantly have energy, you feel fresh and you regain a youthful and energetic demeanour.

The Effects of Alcohol

Alcohol isn’t bad for you on its own, it’s all the negative side effects that ruin your life. Alcohol is super concentrated energy and is served with hops or sugary mixer drinks making it almost lethal to your health. Alcohol takes a long time to be broken down by your liver so it brings your metabolism and fat-burning abilities to a grinding halt. Whenever you drink alcohol, your body focuses solely on fighting the poison and any other fats or carbohydrates become automatically stored instead of processed; this is why most people think that ‘alcohol makes you fat’, especially because most people eat junk food when they are drinking or when they come home from drinking. If you are going to drink do it once or twice a week. Stick to straight spirits and don’t eat junk food in recovery or during the binge session.

Dietary Supplements

Most people think they can rely merely on supplements to compensate for an unhealthy lifestyle. Supplements say they ‘might help with the process of whatever’, not reliably. So you need to live a lifestyle that nurtures the function of dietary supplements. The most important supplements to have are vitamins, thermogenics, fat metabolisers, protein supplements, muscle recovery and fish oil. There is an example of what to take and when below.

Get Ripped

Guys with big muscles feel good. Big muscles also produce plenty of testosterone and keep you feeling good and assertive – and let’s be honest – it’s cool to think you can move heavy things. Most guys train muscle to fatigue, not failure. Fatigue is when you do 10-15 repetitions in a set and your muscles get tired. If you go to failure you simply go to the point where you can no longer push the weight, this is much less strenuous and much more effective at growing noticeably bigger muscles. So, to do sets of between 6-8 reps where you are failing somewhere between the 6-8 reps, you should be lifting almost the heaviest possible weight you can. The results of training to failure, not fatigue, are immediately noticeable and leave you feeling instantly awesome. Don’t overtrain cardio or you will eat away at your muscles that you have worked hard to accumulate. Eat well to give the muscles the necessary protein and energy to maintain themselves on a daily basis.

When working out it's good to pump up your muscles before you reach for your max weights. For the main body part you intend to train on any given day you should warm it up like this:

Say you are doing bench press, shoulder press, squats, or biceps on your 100% weight where you fail between 6-8 reps...

Start with 12 reps at 40% weight to warm up.

Do 8 reps at 60% weight to pump the muscles full of blood and the supplements you had before you went to train.

Do 4 reps at 80% to prepare the joints.

Do 2 reps at 90% to prime the joints for the workout that day.

Get Some Sleep

If you going to go out on the weekend you won’t have the best night’s sleep, but you can compensate for this with a sleep-in. During the week it’s of vital important that you get between 6 and 8 hours of sleep a night to give your muscles and body a chance to recover from your daily workouts and exercise. If you are working out in the morning and at night you will sleep extremely well every night and wake up the next day energised and rearing to go both mentally and physically. It’s important to wake up with the sun or with an alarm otherwise your body’s rhythm will get out of whack with a 24 day rhythm.


Have a Routine

You need to train your body to expect certain things to happen at certain times. When you have a routine your body expects that it will be called on to burn energy or process foods at certain intervals. When you have this routine you will steadily release energy instead of hoarding it and converting it to fat. If you’re in a routine then you can create situations where you have a deficit between what your body expects to burn and what energy (foods) you are supplying it with, resulting in you losing weight. Try to have a daily routine that works on a similar time frame everyday regardless of what time you get up in the morning. That way you have flexibility in your life and you can stay healthy and stay in good shape in many different situations.

An Implementable Plan that You Can Use Straight Away

The following is my plan that is simple and easy to implement straight away. It contains details about working out, eating, sleeping and supplements. If you do this for one week you will feel and look significantly better. This is of vital important when it comes to your self-esteem, your sense of entitlement and your mindset for getting girls.

Weekdays Diet Routine

Wake up – Thermogenics (hydroxycut or something similar to jolt your metabolism), protein shake with dextrose (fast absorbed sugar) and L-Glutamine Powder (protein and recovery agents to get the most out of your morning workout), fat metaboliser.

Workout – 30-40 minutes low rep heavy weights workout. Aim to do no more than ten sets in the morning after your warm up sets.

End of work out – Another protein shake with protein powder, dextrose and L-Glutamine powder. 1 dose of multivitamins, 1000iu of Vitamin E, 2000mg of Vitamin C (vitamins to strengthen your immune system after it’s weakened during your workout).

Go to work or school.

About an hour after workout – Meat/Tuna/Chicken and a medium sized potato. Something like a tuna salad is good in this instance. I have three kangaroo sausages and a boiled potato.

About two hours after the workout – Meat/Tuna/Chicken and a medium sized potato. Same as before: source of energy, protein source for workout recovery and metabolism kick with injection of food.

About 3 hours after workout - Meat/Tuna/Chicken and vegetables. This usually falls around lunch or 11am, a chicken salad with minimum dressing is great for this meal. I have chicken breast and reheated snap frozen broccoli. Daily dosage of fish oil.

5-6 hours after workout – Meat and Vegetables, Same as before, smaller afternoon tea sized serving. Another chicken salad or a wrap from a fast food outlet is ok.

8 hours after workout – Meat/Tuna/Chicken and vegetables, same as earlier, small serving. I sometimes substitute this with trail mix mixed nuts. The sugar from the fruit gives you a lift in the afternoon while still getting protein, good oils and fibre from the nuts.

Finish work, school, or being a dropout for the day.

In the later afternoon or evening – 20 minutes intense cardio session. Good to have thermogenics before this to crank up your metabolism ready to take on the work out. Good cardio session can be done on an elliptical machine, step machine or bike machine. Do 20 minutes interval training program on the bike with an aim to get your heart rate as high as possible. Each cardio session aim to get back to the maximum heart rate you have previously achieved and try to match and exceed how many calories you burned during your previous work out.

Dinner, Last meal of the day – Meat/Fish/Chicken and salad. Fruit for dessert.

Weekend Diet Routine

Try and follow the same routine following the same timeframe after you have woken up. If you are going out clubbing, take packets of beef jerky with you to the club. They fit in your pocket and go great with whatever you are drinking. Jerky is cheap, healthy, fibrous and high in protein. If you’re going to be out for a long time take two packets. On weekends, substitute the short high intensity cardio for longer low intensity recovery cardio like a job or a bike ride or running on the treadmill watching the TVs in the gym.

Weekly Workout Routine

Whatever body part you want to focus most on, you should do so on Monday. Otherwise, the order of days you do different body parts is pretty much interchangeable.

Most exercises are two sets of 6-8, ensuring you fail between 6-8 reps.

Monday – Shoulder press warm up, 2 sets shoulder press, 2 sets lateral raises, 2 sets posterior deltoid raises (shoulder raises where you lean forward and work the back shoulder muscles), 2 sets of Swedish ball ab crunches (up to twenty), 2 sets of leg raises holding yourself down with a weight or holding onto something (up to twenty).

Tuesday – No warm up for back, Three sets of chins ups – pull up to your chest not chin, 2 sets seated row with a horizontal bar, 2 sets pull downs –leaning back using the ‘v’ grip on the cable pulling inwards towards your chest, 2 dead lifts (get gym people to show you how to do this safely).

Wednesday – Squats warm up, 2 sets squats, 2 sets leg press, 2 sets hamstring curl, 3 sets calf raises.

Thursday – Bench press warm up – 3 sets bench press (or dumb bell press), 2 sets incline bench press (or dumbbell press), 2 sets up triceps pull downs (up to 15 reps), 2 sets of dips.

Friday – Bicep warm up, 2 sets of barbell curl, 2 sets of dumbbell curls, 3 sets of abdominal prone holds, 2 sets Swedish ball crunches, 2 sets leg raises.

Weekends – no resistance training, just recovery and some light low intensity cardio, but retain diet for continued muscle repair.

How Does Getting into Shape Help You Get Girls?

You don’t need to be in shape to be good with girls. It's the mindset of the guy who takes pride in himself and the fact that you’re a guy who takes responsibility for things in his reality that makes you attractive.

On a biological level, you fell literally amazing within your body when you lead an active and healthy lifestyle. This feeling is translated to the girls you talk to, as opposed to a shit feeling of guilt from being fat and lazy.

Being a healthy and active person attracts healthy and active people. Hot girls are hot because they are healthy and active.

Being fit and healthy gives you the energy to go out and be social for several nights a week without crashing or needing to rely on amphetamines: important if you are out to learn pick up.

Being in good shape does wonders for your sense of entitlement. Even though some guys generate loads of attraction if they are ugly or out of shape, they don’t acknowledge it to themselves. When you are making an effort to get yourself in shape, your sense of entitlement goes through the roof and girls notice this clearly.

And on an extreme note, being in good shape might eventually lead you to becoming a Calvin Klein model. That way you would find out where the CK girls hang out and have a chance to meet and party with them. That’s why I'm working hard to get in shape.

Alex~