Paleo: Build Lean Muscle, Lose Fat, Reap the Rewards

The Paleo diet, sometimes called the Caveman Diet, refers to a method of dieting that predates the agricultural revolution. At its core, it is the hunter-gather diet, where we eat only what we can hunt, such as meat, poultry and fish, and gather, such as vegetables, eggs, and fruit. This diet excludes the consumption of grains, wheat, dairy and processed foods.

OK, so apart from keeping alive the hunter-gatherer tradition, what use is the Paleo in todays modern world? Glad you asked. The answer is simple. It almost entirely wipes out the consumption of sugar from your life. It’s that simple. No sugar.

It can’t just be that though, can it?

Well actually, no. The Paleo diet also encourages you to eat grass-fed meats, free-range and wild-caught foods, and looks down on artificial sweeteners, food colourings and preservatives. So apart from eradicating sugar, the Paleo diet discourages eating non-natural foods, grain-fed animals and chemically enhanced foods. As you can imagine, eating this way is the healthiest way to eat. If you are healthy your body and mind will function as it was designed.

The modern diet has us believe that carbohydrates are our primary source of energy then when we have used those up we go to our back up energy source: fat. The trouble with this idea is that most people do not use up enough of the carbohydrates that they consume. Those unused carbs then get stored as body fat.

So, if you haven’t already guessed it, if we have to use up all the carbs before we can make a start on burning fat, it makes sense to skip the carbs and get on with getting ripped.

But what about the food pyramid? Obsolete and dangerous. Why do you think that the majority of the population is overweight, overfat, diabetic and has terrible skin. Yes, that’s right, sugar contributes to all sorts of skin conditions, and we all know that sugar is from carbs. Don’t ruin yourself.

Advertisements

Scheduling Training & Meals

Our daily busy schedules often make it difficult for us to balance our work/family life so how are we to fit in bodybuilding, cardio and 6 to 9 meals per day? It’s a complex issue because there is no one-size-fits-all way of accomplishing this because not everyone works the same hours or has the same amount of family members. But with effective time-management, this can be done by most people.

Below is an example schedule that has worked for me pretty well. If an appointment comes up you’ll have to either move around certain parts of your schedule or sadly miss a session. This schedule is Monday to Friday, leaving the weekend to either spend with the family, use as leisure time, or catch up on a missed training session.

6 AM: wake up, down some BCAAs.

6:15 AM: cardio, stomach vacuums

7 AM: Meal 1, take your liver and organ guard, down your vitamins, shower,

7:20AM: get kids up for school, kids breakfast and dressed. Stomach vacuums.

8:45: drop kids off at school

9 AM work

10 AM Meal 2

12:30: Meal 3

3 PM: Meal 4

5 PM: Finish Work

5:15 PM: Bodybuilding, stomach vacuums, down some creatine

6 PM: Meal 5

7 PM get kids bathed/showered ready for bed. Prep meals for tomorrow. House work. Take a shower.

9 PM Meal 6

9:45 PM Feeder Workout, stomach vacuums

10PM Lights out.

Of course not every day goes as planned. I assumed that your partner or relative collected the kids from school. Maybe you don’t have any kids. If you are a single parent and you alone care for the kids you may have to build a home gym or change something in the schedule.

Also, you may have to take your meals to work and if necessary consume them cold. It’s just something you will have to do.

Also, what this schedule does not take into account is that you may not train 5 days per week. Maybe you bodybuild 3 times per week and do cardio 2 times per week. If that’s the case then you have a few extra spare hours each week to spend with the family, catch up with friends, wash the car or learn guitar. The point is you have to manage your time effectively if you want to accomplish anything other that catching up on your favourite soaps.

Dude, where’s my 6-pack?

I can hear some of you already.

“Coach, I’ve been doing the routines you’ve set for me. I’ve even done extra crunches and leg raises. And on top of that I bought one of those ab-toning contraptions off the TV. I’ve got bigger and stronger, but where’s my 6-pack?”.

OK. Chill. I haven’t been lying to you. You’ve been doing everything right up to a point. Now we need to get a few things straightened out.

Doing ab exercises alone will never get you that coveted 6-pack. The correct term is “spot reducing” and it’s bullshit! It was an idea, probably introduced by fitness companies to sell you those ab exercising contraptions you saw on the TV. And guess what? They’re bullshit too!

You can not shed body fat from one place. You have to shed overall body fat. Usually the first place you gained fat, like your waist and ass, is the last place you will lose it.

Bodybuilding will help you shed fat but there are two other important things you are forgetting: cardio and diet.

Contrary to myth, doing cardio does not inhibit muscle growth. If anything it will enhance it. However, cardio is a good way to burn off excess calories. Metcons are another good option but I’ll cover them in another post. There are many ways to do your cardio that aren’t as boring as running on a treadmill such as martial arts, boxing, mma, sprinting down the beach, swimming, etc. You should be doing about 45 minutes of cardio 3 to 5 times per week. Mornings are usually easier for most people but it’s down to personal preference.

Diet is the second, but no less important part of cutting fat. If you have consumed more calories than you have burned you will gain weight. That’s what we are aiming for isn’t it? Yes, but to gain muscle mass. Now we want to shed body fat.

The best way to accomplish this is not to cut out fatb from your diet. The idea that eating fat will make you fat is another myth. Sugar, or too much sugar makes you fat, sugar that comes from carbohydrates.

So why is that then?

The modern diet has us believe that carbohydrates are our primary source of energy then when we have used those up we go to our back up energy source: fat. The trouble with this idea is that most people do not use up enough of the carbohydrates that they consume. Those unused carbs then get stored as body fat.

So, if you haven’t already guessed it, if we have to use up all the carbs before we can make a start on burning fat, it makes sense to skip the carbs and get on with getting ripped.

This means no pasta, rice, potatoes, bread or oats. No sweets or cakes. Also skip anything dairy.

Although you can still gain some mass doing this, progress will be slow. But remember that your goal here is to strip away body fat to reveal the definition beneath and maintain whatever mass to hace gained so far.

Advanced 4 Day Training Split

You started with the 8 Week Compound Routine to give you a foundation of strength to build upon. Then you undertook the 3 Day Training Split to further build upon, allowing you to exercise more muscles to stimulate more growth. Now I present to you the Advanced 4 Day Training Split to take you to the next level.

You will train all the muscle groups over four days with only a three day break. The recommended schedule is Monday, Tuesday, Thursday and Friday, with Wednesday, Saturday and Sunday as rest days.

The sets and reps will vary depending on the exercise.

The abdominal exercises that should be completed at the end of each workout will remain 4 sets until failure.

Take a 60 seconds break between each set and sip water.
DAY ONE

Bench Press

lie comfortably on the bench with your feet planted firmly on the floor for stability.

• the barbell should be held in an overhand grip an inch away from your chest and in line with your nipples.

• exhale as you press the bar away and above you stopping just short of locking out the elbows.

• inhale as you lower the barbell down to the starting position.

• this is 1 rep.

5 sets of 12, 10, 8, 6, 4
Incline Bench Press 

• lying comfortably on the bench set at a 45 degree angle, with your feet firmly planted on the floor for stability, holkd the be in an overhand grip an inch away from your chest in line with your nipples.

• press the bar up and away from you, stopping just short of full elbow extension whilst exhaling all the way up.

• lower the bar down to the starting position, inhaling as you do so.

• this is 1 rep.

4 sets of 10, 8, 6, 4
Dumbbell Flyes

• lie comfortably on the bench with your feet firmly planted on the floor for stability. Hold a dumbbell in each hand with your arms held out to the sides, elbows slightly bent.

• exhale as you bring the dumbbells together above you.

• lower the dumbbells back to the starting position, inhaling as you do so.

• this is 1 rep.

4 sets of 10, 8, 6, 4
Dips

 between two parallel bars, arms bent at the elbows.

• lift your feet off the floor and cross your ankles behind you.

• exhale as you press down with your arms to raise your body up.

• exhale as you lower yourself to the starting position.

• this is 1 rep.

2 sets to failure.
Pull Overs

• lie comfortably on the bench with your feet firmly planted on the floor for stability. Hold the barbell in an overhand grip with your arms outstretched in the manner shown above.

• exhale as you pull the bar overhead, with arms straight above you.

• inhale as you return nthe barbell to the starting position.

• this is 1 rep.

2 sets of 10
Barbell Bicep Curls

• standing with your feet shoulder-width apart, hold the barbell in an underhand grip, letting the bar hang in front of your upper quadriceps.

• exhale as you bend your elbows and curl the bar up to your shoulders.

• inhale as you lower the bar back to the starting position.

• this is 1 rep

4 sets of 10, 8, 6, 6.
Dumbbell Bicep Curls

• stand with your feet shoulder-width apart, holding a dumbbell in each hand resting at your sides.

• exhale as you curl the left dumbbell up to your shoulder, supinating at the end of the movement.

• inhale as you return the dumbbell back tomnyour side.

• repeat with the dumbbell in your right hand.

• this is 1 rep.

4 sets of 10, 8, 6, 6.
Reverse Bicep Curls

This exercise can be performed with either a barbell or two dumbbells.

• standing with your feet shoulder-width apart, hold the weight in front of your upper quadriceps in an overhand grip as shown above.

• exhale as you curl the weight up to your shoulders.

• inhale as you lower the weight to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 6
Abdominal Crunch

• lie on the floor with your hands resting on the back of your head and your feet resting on a raised platform. Your buttocks should be an inch away from the raised platform.

• raise your shoulders 12 to 15 inches from the ground, exhaling as you do so.

• inhale as you return to the starting position.

• this is 1 rep.

4 sets to failure.


Hanging Knee Raise

 take a shoulder-width overhand grip on the chin up bar.

• bring your knees together, slightly bent.

• arching your back forward, curl your knees up trying tontouch your chest, exhaling as you do so.

• inhale as you return to the starting position.

• this is 1 rep.

4 sets to failure.
Dumbbell Side Bend.

 standing with your feet shoulder-width apart, hold a dumbbell in each hand to your sides.

• lean tomyour right, lowering the dumbbell to the knee, inhaling on the was down.

• exhale as you straighten up and return to the starting position.

• this is 1 rwp.

4 sets to failure.
Weighted Crunch

• follow the exact same method as the regular abdominal crunch, only this time holding either a weight plate across your chest, or a dumbbell in your outstretched hands.

4 sets to failure.
 DAY 2

Follow all the same guidelines from day 1. Abs exercises at the end, don’t forget.

Shoulder Press

This can be done standing or seated.

• with an overhand grip on the barbell, tuck your elbows in, ensuringnthe barnis in line with then shoulders.

• exhale as you press the bar up above your head, stopping just short of locking out your elbows.

• inhale as you lower the barbell to the starting position.

• this is 1 rep.

5 sets of 12, 10, 8, 6, 4
Seated Dumbbell Press

• sitting on the bench in an upright position, hold the dumbbells in line with your shoulders as shown above.

• exhale as you press the dumbbells up above you, stopping just short of locking out the elbows.

• inhale as you lower the dumbbells to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 4
Lateral Raise

• stand with your feet shoulder-width apart for stability, holding a dumbbell in each hand resting at your sides.

• exhale as you raise the dumbbells out to the sides until they are in line with your shoulders.

• inhale as you return to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 4
Bent Over Lateral Raise

• standing with feet shoulder-width apart, bending 90 degrees from the waist, hold two dumbbells the way shown above. You may use the back rest of a bench for support as shown above but it is not mandatory.

• exhale as you raise the dumbbells out to your sides until they reach shoulder height.

• inhale as you return to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 4
Upright Rows

• stand with feet shoulder-width apart for stability

• hold the barbell with a narrow overhand grip, with the barbell hanging in front of your upper quadriceps.

• exhale as you raise the bar until it is in line with your neck.

• inhale as you return to the starting position.

4 sets of 10, 8, 6, 4.

DAY 3

Here we are. The dreaded legs day is upon us. As much as you may hate it, training the legs is just as important, if not more so, as training the upper body. You don’t want a gorrila chest and chicken legs, do you? You’d have to change your name to Chickella. That would be a kick in the stones to your ego, wouldn’t it.

Also, feel free at the end of todays workout to incorporate some forearm exercises, e.g: wrist curl, reverse wrist curl, behind-the-back barbell wrist curl, etc. 4 sets to failure should be enough. Enjoy!

Don’t forget the abs exercises mentioned in day 1.
Deadlift



• stand with your feet close, lean forward at the waist, holding the barbell in an overhand grip in front of your shins.

• exhale as you straighten your knees and back into the standing position shown above.

• inhale as you return to the starting position.

• this is 1 rep.

5 sets of 15, 12, 10, 8, 6.
Squats

• standing with your feet shoulder-width apart for stability, rest the barbell across your upper back supported by both hands.

• inhale as you lower yourself into the squatting position shown above.

• exhale as you push off the ground into the starting position.

• this is 1 rep.

5 sets of 

12, 10, 8, 6, 4.
Lunges

• stand with your feet shoulder-width apart for stability, resting the barbell across your upper back supported by your hands.

• inhale as you step forward with one leg, bending the rear leg as shown above. The toes of the rear leg should not move from the starting position.

• exhale as you push off the front leg and straightening the rear legnto return to the starting position.

• repeat on the opposite leg.

• this is 1 rep.

4 sets of 10, 8, 6, 4.
Calf Raise

• with the barbell resting across your upper back supported by your hands, stand on a slightly raised platform with the front half of your feet.

• exhale as you point your toes down in order to raise yourself.

• inhale as you lower yourself to the starting position.

• this is 1 rep.

4 sets of 10

DAY 4

This is the last session before a two day break so really try to earn it.

Observe all the rules from day 1 and don’t for get the abs exercises at the end.

Wide-Grip Pull Ups

• take a wide overhand grip on the chin up bar and cross your ankles behind you.

• using your lat muscles, exhale as you pull yourself up to the bar at chin level. Feel free once you get there to lean left then right.

• inhale as you lower yourself to the starting position.

• this is 1 rep

2 sets of 10
Bent Over Rows

• standing with your feet shoulder-width apart, leaning forward from the waist at a 45 degree angle, hold the barbell with an overhand grip, look straight ahead and slightly up to keep your back straight. The barbell should be resting in front of your upper shins.

• exhale as you pull the bar in a rowing motion towards your upper abdominals.

• inhale as you return the bar to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 4.
One Arm Dumbbell Rows

• assume the position shown above., ensuring you have good stability.

• exhale as you bring the dumbbell up to your ribs emphasising the use of your back muscles.

• lower the dumbbell back to the starting position whilst inhaling.

• this is 1 rep

• finish the set and repeat on the other side, before moving on to the next set.

4 sets of 10, 8, 6, 6.
Behind-the-Neck Press

• sitting on the bench, with your feet planted firmly on the floor for stability. Hold the barbell behind your neck with a wide overhand grip.

• exhaling, press the barbell up above your head, stopping just short of locking out your elbows.

• inhale as you return the bar to the starting position.

4 sets of 10, 8, 6, 4.
Lying Dumbbell Extension

• lie comfortably on the bench with your feet firmly planted on the floor. Hold the dumbbell in a vertical position in the position shown.

• exhale as you extend your arms at the elbows, bringing the dumbbell up and in front of you.

• inhale as you lower the dumbbell to the starting position.

• this is 1 rep.

4 sets of 12, 10, 8, 6.
Close-Grip Bench Press

• lie comfortably on the bench with your feet firmly planted on the floor for stability, holding the bar in a close overhand grip an inch away from your upper abdominals as shown above.

• exhale as you press the bar up and away from you, stopping just short of locking out your elbows and in line with your chest.

• inhale as you lower the bar back to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 4.
Barbell Tricep Extension

• standing with your feet shoulder-width apart, hold the barbell behind your head with an overhand grip.

• exhale as you straighten your arms, bringing the bar overhead stopping just short of locking out your elbows.

• inhale as you return the bar back to the starting position.

• this is 1 rep.

4 sets of 10, 8, 6, 6.
Dumbbell Tricep Kickback


• assume the position shown above.

 exhale as you extend your arm behind you stopping just short of locking out your elbow.

• inhale as you return to the starting position.

• this is 1 rep.

• after each set, repeat again with the opposite arm.

4 sets of 10, 8, 6, 6.

Creatine: Do You Need It?

Most supplement manufacturers makemsome incredible claims to sell their products but not many of them are really backed up by any thorough scientific research. Not so with Creatine. In fact, Creatine is one of the most well researched supplements on the market today. Most strength athletes swear by it. But why would we need it? What does it do?

What is Creatine?

Creatine is an amino acid made up of glycerine, arginine and methionine. It is made naturally in the human body and is an energy-proviing molecule. It is made in the liver and kidneys at a rate of 1-2 grams per day.

Why Should You Use It?

If you use creatine consistently you will notice that you have that extra boost of energy needed tonget in those last ffew reps or lift a few pounds more. It acts kind of like a back up generator. Just whennyou think you’re done, BAM, youy manage to finish your set.

You may notice that you seem to have gained more mass. This will be due to water retention in the beginning. But studies have shown that creatine promotes protein synthesis which allows your muscles to repair themselves at a faster rate when consuming enough protein. So muscle mass may be achieved faster with consistent use of creatine.

Creatine may also help protect against neurological diseases such as Parkinson’s, Alzheimer’s and Huntington’s. 
When Should You Take It and How Much?

For the best results use Creatine Monohydrate 5 grams min 400mls of water after your workout. You may also add it to your post workout shake.

Stomach Vacuum: Bodybuilding’s Forgotten Secret to a Flat Mid-Section.

Did you ever notice the difference between the bodybuilders of the 70’s/80’s and the bodybuilders of today? There is a huge difference with regards to physique.

You can expect the sport of bodybuilding to evolve as competitors find new ways of training in the bid for better results but at what cost? Some of todays physiques are not only less impressive but downright hideous.

Instead of trying to develop a well proportioned symmetrical physique, some bodybuilders take the attitude that bigger is better and that’s all there is to it.

The bodybuilders of the past preferred the appearance of a thin waist and large shoulders. They attained a flat mid-section by using an exercise called the Stomach Vacuum.

The Stomach Vacuum strengthened the inner abdominal muscles wheras crunhes and leg raises strengthened the outer abdominal muscles.

You can perform the Stomach Vacuum exercisenfrom a variety of positions auch as sitting, standing, kneeling or even lying on your back.

To perform this exercise:

• aasume preferred position with a slight curve of your back and your hands placed for support.

• exhale all the air out of your lungs, squeeze diaphragm

• suck your gut in then try to expand your lungs but don’t let any air in. You should feel that your stomach is touching your spine.

• hold for 10 seconds

• relax and inhale.

• repeat.
Try it for yourself. Do 3 sets of 10 seconds 3 times throughout the day.

The Scamming Little Toads.

The health and fitness industry is full of conmen, peddling their supplements and false training programmes. Most people are unaware of the scams these people pull, believing the lies and buying the lies too.

The majority of protein powders and mass gainers are full of unhealthy products. These fillers just seem to add to your body fat not muscle mass. This is why great men like Rich Piana recommended food instead of these powders, even at the cost of not buying his supplements he asked us to buy food. How many pro bodybuilders really use the supplements they promote on the behalf of these companies? Probably none.

Here in the UK, the authorities that say who can be a personal trainer is a joke. They study theory. Most of thrm are out of shape and the theory they learn is mostly false. If you are going to coach someone to be a bodybuilder you should be a bodybuilder. If you are going to coach a powerlifter you should be a powerlifter.

Don’t waste your money or time on products that don’t work or on coaches that just don’t have a clue.

To quote Aaron Lambo, ” if you want big arms then train with a guy with big arms, if you want big shoulders, train with a guy who has big shoulders”.