The FOUR STEPS to a Great Physique

 

The FOUR STEPS to a Great Physique

By: Ian Lauer CSCS

www.IanLauer.com

 

The key to creating your ideal body starts in your head.  You first must determine what it is you desire to create.  Once you know that then you must KNOW you WILL get there.  Once you have mastered those first two MOST IMPORTANT steps, the rest is just tried and true repetition.  What is it that you must repeat?  You must repeatedly eat clean meals with only the OCCASIONAL Cheat Meal AND you must workout REPEATEDLY.

 

It really is that simple to create the physique you have always wanted.  Then why don’t more people attain their ideal body?  That is the result of a breakdown in any of the previously mentioned steps.  First they may not have decided WHAT TYPE OF BODY they want.  If one week they are preparing for a marathon, the next a Powerlifting meet and the next month a Tough-Mudder run  their body is going to be so confused that it won’t have a chance to achieve ANYTHING noteworthy.  Once the desired body is solidified it becomes much easier to create it.  Knowing what body you are looking to create is like having the blueprints when you start building a house.  You know what you are going to build so gathering material and formulating a plan become easy. 

 

Let’s assume that step is in place and they know their desired body.  If they know the body they want but don’t believe they can achieve it, they are yet again defeated.  We are EITHER our own worst enemy or best friend when it comes to achieving greatness.  This is because the mind is so incredibly powerful.  Once a person sets their mind to achieving a goal, in most cases, they will find a way to reach that goal so long as it is even somewhat reasonable.  The most important part of this step is TRULY BELIEVING YOU WILL SUCCEED.  Once you know you will succeed the next two steps become easy.

 

EATING CLEAN is not rocket science.  Many dietitians or nutritionists would have you believe it is however.  Sure, having an exact handle on your macros and caloric breakdowns can be beneficial; but, too often people get discouraged by all the “Science.”  It’s really simple if you want it to be. 

 

BASIC EATING GUIDELINES:

Eat 6 times a day

3-4 meals (roughly 300-500 calories each) Female-Male respectively

2-3 snacks (roughly 100-200 calories each) Female-Male respectively

Have a protein source with each meal/snack

                Drink 1-1.5 gallons of water a day

                Don’t drink liquid calories such as soda, juice, etc.

 

Once you get on track with basic clean eating you’ll be fueling your body appropriately and prepped for the results you are looking for with your training.  What does that training look like?  Again, we need to keep it simple.  If you get too caught up in the latest craze you can easily miss the boat that has worked for tons of people for years…weight training.  Weight training with consistency has consistently given great results.  If you’re reading this article, chances are pretty good you already know the many benefits of weight training so I won’t bore you with details.  Sufficed to say, the most important part of weight training is doing it consistently.  Some will say that dumbbells or barbells or machines or bands or manual resistance or bodyweight is best…don’t worry yourself with all the mumbo jumbo.  Instead focus on knowing that when you get consistent with a resistance training program YOU WILL GET RESULTS.

 

There are a number of different pieces of equipment you can choose from to get the body you want.  As a matter of fact POWERTEC offers a multitude of options themselves.  You have everything you need to train your entire body with any of the following pieces:

 

  • LEVERGYM
  • MULTISYSTEM
  • FUNCTIONAL TRAINER
  • COMPACT GYM
  • FULL RACK with Lat Tower
  • HALF RACK with Lat Tower
  • ROLLER SMITH with Lat Tower

 

All of these pieces offer enormous weight capacity and gym quality movements.  This means you will WANT TO WORKOUT on YOUR Powertec Equipment.  Nothing is worse than a shaky shotty piece of equipment.  With Powertec you know you are getting heavy duty equipment for home use.

What does all this mean to you?  You will have the ability to do ALL of the exercises necessary to build your ultimate physique on any of the mentioned POWERTEC pieces of equipment.  Additionally, what I really like about POWERTEC is the ability to add on later.  This means if at some point in the future you decide you want to pick up some accessories for additional specialty exercises you have that option!  Examples of these would be accessories such at the Preacher Curl/Row, Pec Fly, Leg Press, Leg Extension/Curl, etc.  And again…you can add these on later!  The choice is yours to make.  Pick the piece that works for your spatial needs and get to work knowing YOU WILL arrive at your desired destination if you follow these FOUR SIMPLE STEPS!

 

1. Decide on the body you want

2. Know you Will Achieve it

3. Eat Clean

4. Workout with Weights Consistently

 

 

The Ultimate Beach Body Workout

   Ultimate Beach Body Workout

With the POWERTEC Levergym
 
By: Ian Lauer CSCS
www.IanLauer.com
 
 
ultimate beach body workout
 
Ultimate Beach Body Workout is not as challenging as dance combos .If you are familiar with the POWERTEC line then you are aware of their commitment to helping you develop to your peak potential in the areas of Strength and Athletic Performance.  What you may not have associated with POWERTEC to this point is their line’s ability to help you reach your aesthetic potential.  You ask, “What is ‘aesthetic potential?’” Simply put, creating YOUR BEST LOOKING BODY possible.  Let’s be honest, we ALL want to look great.  Sure, getting stronger and performing better applies to many people out there; however, wanting to LOOK OUR BEST applies to everyone.  When do people think about looking their best the most?  Summer time…also known as Beach Season is when people really think long and hard about looking their best.  Why do you think everyone and their mother in the fitness business has some sort of a “Beach Body” program?  That’s because in the end we all want to look great as if we are ready to hit the ultimate beach body workout and turn heads.  
 
Many companies have programs out there that will help you shed some weight and reveal some lean muscle which is great.  The problem though is that few focus on ADDING LEAN mass in the process.  Putting on GOOD MUSCLE is often sacrificed in many of the “BEACH STYLE” programs in lieu of just burning calories to cut fat.  The result is a body that looks better in the short term; however, it is highly possible that muscle is being lost along the way as well.  This ends up producing a reduction in the base metabolic rate from the loss of calorie incinerating muscle.  The end result can vary from person to person, but my worry is in the long run that these trainees become “skinny-fat.”  Rather than risk that I prefer to focus on solid strength training routines with adjusted reps, sets and splits to maximize fat loss while maintaining and even gaining lean mass.  The end result is the ULTIMATE BEACH BODY that YOU CAN MAINTAIN.
 
“How does one change the reps, sets and splits to achieve the Ultimate Beach Body?”  The key lies in working during MORE of your workout.  Frequently we rest for fairly long periods between sets.  This is ok when working to put on as much size or strength as possible.  But, when we want to add SOME lean mass and SHED FAT we need to focus on that which will help us lose that pesky adipose tissue.  We do that with SHORTER REST and MORE REPS.  The result is WORKING DURING MORE OF YOUR WORKOUT.  This means leaving the cell phone in the other room and not watching TV during the workout.  The focus must be on MOVEMENT.  Movement during the exercise and Movement from one exercise in a very quick fashion to the next is imperative.  To help make this as doable and effective as possible it is a good idea to use the SUPERSET concept.  When “Supersetting” we work on two or more different exercises in immediate succession.  
 
For example: Three Supersets of Incline Bench Press, Low Cable Row, Calf Raise looks as follows:
 
1. Incline Bench Press
2. Low Cable Row
3. Calf Raise
4. Incline Bench Press
5. Low Cable Row
6. Calf Raise
7. Incline Bench Press
8. Low Cable Row
9. Calf Raise
 
As mentioned before the key is moving from one exercise directly into the next and so forth.  It is a good idea to use exercises in each set that are not working the same muscle group for this type of workout. This allows you to go through the routine and with as little rest as possible for the duration of the session.  This keeps your body rolling and metabolism revved for the entirety of the workout.  In this style of training we are essentially getting a great strength routine and simultaneously getting in a cardiovascular session.
 
When it comes to reps and sets, working with 15-25 reps per set in a total of 3 sets will yield the results for which you are looking.  Beyond the reps and sets you will also want to consider how many body parts you will be training in a given workout.  Training anywhere from 2-4 body parts per workout is ideal for this type of workout.  Occasionally a Full-Body workout can be beneficial as well to really spike the metabolism.  As for how many days per week will be necessary for this style of training: That depends on how many body parts per day you decide to hit; but, I will say that four sessions per week will work incredibly well with this kind of training.
 
If you have stuck with me through all of the explanation, thank you for your attention!  So without any further ado let’s take a look at a sample ULTIMATE BEACH BODY PROGRAM on the POWERTEC Levergym.
 

The ULTIMATE BEACH BODY on the POWERTEC LEVERGYM

 

THE SPLIT:

 
1. MONDAY (Chest, Back, Calves)
2. TUESDAY (Quads, Hamstrings, Abs)
3. THURSDAY (Shoulders, Arms, Calves)
4. SATURDAY (Full-Body)
 
 

THE LIFT:

 
For each Superset perform 3 sets of 15-25 reps per exercise.  Be sure to perform the supersets as described earlier.  Superset #4 is Optional Time and Endurance Permitting.  Now get too it!
 
 
MONDAY (Chest, Back, Calves)
 
Superset 1: Incline Bench Press, Machine Row, Single Leg Calf Raises
 
Superset 2: Push-Ups, Lat Pull-Downs, Calf Raises (On leg press accessory)
 
Superset 3: Bench Press, Low Cable Row, Double Leg Standing Calf (Holding Bench Press Bar Assembly for Added resistance.
 
Superset 4: Chest Fly (Accessory), Under Hand Lat Pull-down, Plyo Ankle Flick Hoppers
 
 
TUESDAY (Quadriceps, Hamstrings, Abs)
 
Superset 1: Squat, Good Mornings, Crunches
 
Superset 2: Leg Extensions (Accessory), Leg Curls (Same Accessory), Marching Planks
 
Superset 3: Standing Lunges with Barbell, Single Leg Stiff Leg Dead-lift, Russian Twists with Plate
 
Superset 4: Leg Press (Accessory), Squat Jumps, Supermans
 
 
THURSDAY (Shoulders, Biceps, Triceps)
 
Superset 1: Shoulder Press, Preacher Curl (Accessory), Triceps Pushdown
 
Superset 2: Upright Row, Low Cable Curl, Reverse Grip Triceps Pushdown
 
Superset 3: Single Arm Side Raise (low cable attachment point), Reverse Grip Low Cable Curl, Overhead Triceps Extension
 
Superset 4: Rear Delt Pull (Fly Accessory), Single Arm Biceps Curl (from low cable attachment point), Triceps Kickback (from low cable attachment point)
 
 
SATURDAY (FULL-BODY)
 
Superset 1: Bench Press, Lat Pull-down, Sit-Ups
 
Superset 2: Shoulder Press, Squats, Calf Raises
 
Superset 3: Barbell Style Curls, Triceps Press-down, Twisting Planks
 
Superset 4: Push-Ups Feet on Bench, Barbell Style Row, Walking Lunges
 
 
 
This routine is great for getting you ready for the Beach while putting on some good lean muscle in the process.  The supersets are guaranteed to keep you hopping and the solid resistance training capable of being done on POWERTEC equipment gives your muscles the heavy duty challenge they need to grow.  Put it all together and YOU GET YOUR ULTIMATE BEACH BODY!