1
TABLE OF CONTENTS
1
About Clean Health Fitness Institute
3
2
About Mark Carroll
4
3
The Art of Gen Pop (General Population) Transformations
5
3.1
4
5
6
7
Why This Guide?
5
3.2 Fundamental Principles
6
3.3 Goal Setting 101
8
Lifestyle
10
4.1 Understanding Stress
10
4.2 The Cortisol Conundrum
12
4.3 The Art of Sleeping
15
4.4 Incidental Exercise (Steps)
17
Nutrition
18
5.1
18
Nutrition Fundamentals
5.2 TDEE
22
5.3 Hierachy of Importance
23
5.4 Nutrition System Basics
26
5.5 Food Choice Recommendations
27
5.6 Our 12 Week System
31
Training
37
6.1
37
Training Fundamentals
6.2 The Training Systems
41
6.3 Commercial Gym System
43
6.4 Home Gym System
49
6.5 Cardiovascular System
54
6.6 NEAT System
56
Conclusion
57
1
ABOUT
CLEAN
HEALTH
FITNESS
INSTITUTE
Since 2008, the Clean Heath Fitness Institute has been regarded as Australia’s
premiere fitness industry educators and personal training organisation. Having
certified over 10,000 personal trainers, and fitness professionals in over 15
countries globally, we have developed a reputation as pioneers in the health and
fitness industry worldwide.
The Clean Health Fitness Institute was founded by industry legend and Company
CEO Daine McDonald in 2008. In 2012 we opened our first high end personal
training studio and over a 5-year period with the help from his team of premiere
coaches, they facilitated over 100,000 personal training sessions and developed a
global reputation for results and excellence.
Over the years, we have been featured throughout numerous media publications
and TV shows including Sydney Morning Herald, GQ Magazine, Men’s Muscle &
Health, Men’s Fitness, Australian Women’s Health & Fitness, Oxygen Magazine
and The Australian Biggest Loser Club.
We have also appeared in other publications such as Channel 9 with Kerri
Anne, Fitness First Magazine, Nine MSN’s Health and Well-Being site, along
with lecturing at some of the biggest health and fitness conferences globally
including Filex, the Mefit Pro Summit and the Australian Fitness Expo.
3
2
ABOUT
MARK
CARROLL
With over a decade of experience in the fitness industry, Mark is the senior presenter
for the Clean Health Fitness Institute, regarded as the world’s leading fitness industry
education organisation.
Mark began his career working in commercial gyms, then in 2014 he joined the
coaching team at Clean Health Fitness Institute where he progressed his way up
through the ranks to the position he holds today.
Mark is regarded as an industry leader when it comes to achieving maximal results
for clients. He specializes in achieving rapid transformations with not only general
population clientele, but also elite level athletes.
Mentoring over 2,000 personal trainers, Mark is known as the ‘trainer of trainers’,
motivating and guiding those also wanting to become leaders in the fitness industry.
4
3 THE ART OF GEN POP (GENERAL
POPULATION) TRANSFORMATIONS
The Art of Gen Pop Transformations guide book is designed to help women who
struggle to lose body fat in a healthy and sustainable manner.
The world has changed a lot over the last few years through social media. People do
not want results tomorrow, they want them yesterday!
This mindset paved the way for me to create my Gen Pop Transformation system for
women, which I will teach you throughout this guide book.
This guide book is for you if:
1
You are a female aged 16 years plus.
2
You have tried and failed to lose body fat over and over again.
3
You are tired of not achieving your goal body composition and are ready
to regain optimal health.
4
You are busy and do not want to wait years to have your dream body.
This guide book will help you achieve epic results in the shortest amount of
time possible in a healthy manner, but more importantly, help you maintain
your new body long term.
5
3.2 FUNDAMENTAL PRINCIPLES
Over the last 11 years, I have been fortunate to work with, and help, over 2000
clients and personal trainers of both genders. From this experience I can tell you
that too much emphasis is placed on things that will provide a quick fix but not a
long-term solution.
So, in saying that, here are the three key fundamental principles to mastering Gen
Pop transformations for women:
LIFESTYLE
NUTRITION
TRAINING
Now from my experience, the majority of people focus on point three and point
three alone!
Yes, training is a key element, but it fails in comparison to points one and two.
Why? Because how people are managing their lifestyle and nutrition are the
most important because without them being properly addressed, the training
component simply will not matter.
Look around the gym, the majority of women are not ‘shredded’. They look the
same year-round despite training as much as 7 times a week.
Clearly, training is not what is lacking.
Our sub-par lifestyle choices can be the biggest culprits, causing constant
setbacks and weight gain. Much of the time, this is linked to a poor
understanding of nutrition combined with high stress levels from the world we
live in today.
6
People often say nutrition is 50% and
training is 50%. I disagree. Nutrition is
100%! Without a sound nutrition plan
there is simply no result. Without a
calorie deficit there is no fat loss – no
matter how many times you go to the
gym per week. But here’s the tricky
thing, you cannot be on a calorie deficit
forever, which we will get into a little
further down in this guide book.
Stress and lack of sleep can lead to a chain reaction of negative metabolic
adaptations which will also impact results too. These negative adaptations slow
down the rate of fat loss, which is an issue, because the number one reason people
quit their dieting routine is because their results are too slow.
This is why I have created this guide book – to educate you and fix these problems.
7
3.3 GOAL SETTING 101
When I meet a new client the very first thing I need to know is “what is their goal?”
Why? Because the goal will determine how much food the client will eat, how
much they will train, and what kind of training system I will use. A goal will dictate
the program.
The main goal of this guide book is healthy and sustainable fat loss.
Now, how much fat loss is achievable? Keep in mind I have been doing this for a
long time now, so from experience what I have found for Gen Pop clients is 10% of
their body weight to be a fantastic and an achievable target if they do everything
right. Again, a big ‘if’, but certainly possible.
FOR EXAMPLE
A successful result for a 70kg female (154lbs) would be a 10%
reduction of their weight. So 7kg’s of weight loss (15.4lbs) would
be the goal over a 12-week period if done safely.
This is quite generalized, as the client could be 15% body fat or 40% body fat.
However, when it comes to Gen Pop clients, I have always found 90% or more have
needed 10% of their body weight dropped to achieve desirable health.
Q: From a body fat perspective, what do I consider a healthy end goal for
female clients?
A: Sub 22% body fat
8
BEGINNER
sub 22% body fat
INTERMEDIATE
sub 18% body fat
ADVANCED
sub 14% body fat
We want to get you into the healthy range, then most importantly keep you here
long term.
Once you determine 10% of your bodyweight as the goal (give or take), I want you
to divide that number by 12. This will be our weekly goal to ensure we are on track
to hit our goal weight at the end of the 12 weeks.
Remember, fat loss is not always linear. Some weeks you will lose more, especially
initially, and some weeks you will lose much less, particularly towards the end of
the program. This is normal!
I suggest all clients weigh themselves first thing in the morning, using the same
scale each time. Choose one day per week to be your ‘check-in’ day.
A lot of people don’t like the scales, and yes, they are not the be all and end all,
but it provides bio-feedback (we will discuss this a little later) on where you are to
ensure we are staying on course.
What we know is that the higher your body fat levels, the greater percentage of
fat to muscle mass you will lose.
A very lean person may drop 60% fat - 40% muscle for every 1 kg of scale weight.
This is not a great ratio. However, when body fat is higher, the ratio will be closer
to 95% fat - 5% muscle.
This is why the scales can initially be a successful measuring tool for Gen Pop
clients who usually have higher body fat levels.
9
4
LIFESTYLE
4.1 UNDERSTANDING STRESS
It is said we have 100 hundred times the stress than our grandparents did. But what
exactly is stress?
Stress is a change in our physiological state in response to what our bodies deem to
be a dangerous situation. Our body is regulated by the autonomic nervous system,
and this system is always on. Its job is to balances our physiology between calm and
stressful states of being.
We have two distinct branches of the autonomic nervous system:
1
Parasympathetic State: This is when we are calm, at rest, and digesting
and assimilating the nutrients from our food. This is where we recover and
grow, and as you might have guessed, is the preferred state of being when
it comes to fat loss.
2
Sympathetic State: This is our fight or flight response, which is when we
are in a state of stress. Not all stress is bad. The problem is when we are in
heightened states of stress for too long. Stress is crucial for our bodies to
disrupt homeostasis, which is what allows us to adapt, grow muscle,
10
and lose body fat. We do not want to live in a sympathetic state. We
want to enter into it when we train, then immediately get out and
return to a parasympathetic state post workout, as we begin the rest
and recovery process.
In today’s world, the issue is we spend far too much time in a sympathetic state. Now
what defines stress is – anything and everything – all depends on you!
So, what could be causing you stress? Examples include:
■
Lack of sleep
■
Poor quality food
■
Financial troubles
■
Lack of water
■
Poor body image
■
Smoking and alcohol
■
Relationship issues
■
Over-training
■
Work
■
Social media
■
Moving
■
Environmental pollutants/toxins
When we stress our body perceives it as danger. Now the human brain has not
evolved too far from our days as hunters and gatherers. Back then, we may have
been attacked by a tiger, entering us into a sympathetic state. We had a choice –
fight or flight. Fight, or run as fast away as possible!
In the world we live in today our stress is vastly different. It’s less physical, and
much more emotional. Every day we encounter small stresses from our partners,
colleagues, boss, social media, environment, and every time, the body believes we
are in danger.
So, what can we do about it? Read on!
11
4.2 THE CORTISOL CONUNDRUM
Cortisol is known as a low-grade adrenaline or stress hormone. It is part of the
catecholamine family of hormones and neurotransmitters, including adrenaline and
noradrenaline, which are secreted from the adrenal glands.
Stress hormones in the blood stream are crucial for creating adaptations e.g.
building muscle mass and mobilizing stored body fat back to the blood stream to be
burnt off. However, like all hormones, we want the right dosage. A small amount of
stress hormones can be positive. Chronically elevated stress hormones, particularly
cortisol, is where problems arise.
Issues associated with chronically high cortisol levels include:
1
Poor Nitrogen Balance
Nitrogen balance is the balance between muscle protein synthesis, also known
as MPS (anabolism i.e. muscle growth), and muscle protein breakdown, also
known as MPB (catabolism i.e. loss of muscle).
It is imperative that we favor MPS for the building of muscle and losing body
fat, and at the very least, muscle preservation. However, stress causes increased
MPB and decreased MPS, effecting our ability to build and maintain lean mass.
2
Impaired Thyroid Function
The thyroid is the key regulator of our metabolic rate. When thyroid levels drop,
our Basal Metabolic Rate lowers, which means less calorie expenditure. This is
not good when we want fat loss.
3
Mood Disorders
Stress effects the body’s ability to methylate, which is a key process in assisting
us in making neurotransmitters.
Neurotransmitters give us our personality and identity. They help us with drive,
motivation, arousal, along with feeling down.
12
Serotonin
our primary ‘happy’ neurotransmitter – is extremely important when it comes to fat
loss as it has a high correlation with mental health, particularly depression.
When serotonin is low we feel
down, which directly effects
our mood and enjoyment of
life. It is also the precursor
to one of our primary sleep
hormones, melatonin, which
when compromised leads to
poor sleep.
When sleep is poor, leptin levels decrease. Leptin is our satiety hormone responsible
for keeping us feeling full. Poor sleep also raises ghrelin which is our hunger hormone.
We now have a situation where stress has impacted our mood, sleep and
hunger levels.
These are just a few of the negative cascading effects caused by chronically elevated
cortisol levels. As you can tell, none of this is going to help our fat loss efforts.
13
1
Get your body into a parasympathetic state
This is where we want to be ‘living’. This involves calming and/or stress
mitigation activities. The concept of training the house down is all well and
good, but if you are already stressed it can make your stress response worse.
This is why this Gen Pop Transformation for women program starts with low
training volume, and then incrementally building upon it in each phase. We
want to attack stress management first, and as we improve, then drive up
training volume. The key is to push hard, but only when healthy, and not before.
Remember we want fat loss, yes, but we also want to be healthy and feel better
on the inside.
Concentrating on slow deep breathing here can be a great tool. Think of it
like this: if we were being attacked by a tiger would we be breathing calmly
and deeply? No! We would be running away for our life. To feel safe and away
from danger our body needs to be in a calm state, and slow deep breathing
techniques can help regulate this.
Other activities to assist you getting into
a parasympathetic state include:
■
Breathing techniques
■
Meditation
■
Yoga
■
Stretching
■
Slow walks
■
Reading
■
Guided meditation apps e.g. Headspace
■
Massages
14
4.3 THE ART OF SLEEPING
Sleep is the most bang for your buck intervention we can use to aid our fat
loss efforts. The majority of people a) don’t sleep enough, and b) get poor
quality of sleep.
Sleep is crucial for recovery processes, but also aids compliance levels.
As mentioned earlier, poor sleep lowers leptin levels and satiety drops. When
satiety levels drop, we feel less full and are more likely to overeat, sabotaging
our compliance efforts.
Secondly, leptin has an inverse relationship with our hunger hormone, ghrelin.
When leptin drops, ghrelin rises.
Now we are not only dealing with poor satiety but combining this with high
hunger levels. This is a terrible combination in regard to compliance.
So, what do we define as a good sleep?
There are three key criteria you must look at:
1
Do you fall asleep within 5 minutes of going to bed?
2
Do you stay asleep without waking up through the night?
3
Do you wake up before your alarm each morning and jump out of
bed with energy?
One of the reasons people have so much trouble with sleep is an inability to ‘switch
off’. Combined with our stress hormone cortisol being high at night, this is a case of
1+1 equals 100. So, three key areas you must focus on to optimise your sleep include:
1
Optimising stress management
2
Creating a bed time routine
3
Sleep based supplementation
15
Creating a Bed Time Routine
This is simply about giving our evening some structure to help us get into a
parasympathetic state.
I am going to share a simple routine which I have successfully used in recent years
with myself and clients from around the world. I ask my clients to aim to go to bed at
the same time each night and wake up at the same time each morning.
Here is my recommended routine:
Step 1 @ 8:00pm: Turn off your phone and/or laptop
This is hard for a lot of people, but it is a crucial step to reclaiming your sleep back.
Phone and laptops have blue lights on their screens. Blue light signals to your brain
that it is day time, which turns down melatonin production. Melatonin is the key
hormone that regulates our sleep, so we don’t want to turn it off.
Step 2 @ 8:30pm: Supplementation
I have three go to supplements here:
1
Magnesium
I prefer magnesium glycinate or threonate chelates. Magnesium is calming in
nature and helps suppress cortisol, especially in the evening. Outside of that, it
also helps with recovery and over 300 enzymatic processes in the human body.
Inositol
Like magnesium, inositol helps with lowering the stress response. It also helps to
2
refuel our central nervous system, which can get beaten down from poor sleep,
high training volume and stress.
Melatonin
As mentioned earlier, melatonin is our key sleep hormone and can easily
be depleted. Using melatonin in periods of poor sleep can help get our bio
3
rhythm back on track.
16
4.4 INCIDENTAL EXERCISE (STEPS)
Tracking your daily steps is a key fundamental to the success of this plan and all of
my fat loss results. Steps are a form of artificially measuring our NEAT levels, which
stands for non-exercise activity thermogenesis.
Tracking NEAT levels is crucial is because this is the number 1 variable shown to be
the reason for slowed fat loss.
Studies show over the course of 12 weeks fat loss will slow down. The reason is not
so much due to the down regulation of fat loss hormones, but simply the longer
we spend dieting the less we want to move. Our bodies want to conserve energy.
Think of it like this; when you start a fat loss diet/program, you go from doing
nothing for months – if not years – to exercising every day and eating less. It is one
extreme to another.
Early on, you are feeling motivated, so you decide to walk to work, or walk to the
shops, or you get out for a weekend walks with your friends, you name it. You are
feeling motivated and full of energy, so you move more.
Over the course of the 12 weeks you become tired, hungry and less attached to
your goal. Our bodies are smart. They tell us to conserve energy by moving less.
This is why it is so crucial to have a daily step target. No matter how we are feeling,
we should be getting this done.
We are in control of this key variable. The more control we have of our journey, the
better our results!
My recommendations for your daily step target goals are:
1
Weeks 1-4: 8,000-10,000 steps per day
2
Weeks 5-8: 10,000-12,000 steps per day
3
Weeks 9-12: 12,000-14,000 steps per day
If you are already hitting 10,000 steps per day, keep it like that for the first
phase, then go up to 12,000 and 14,000 steps respectively in phases two
and three.
17
5
NUTRITION
5.1 NUTRITION FUNDAMENTALS
Calories
Simply put, calories are a way to measure the energy we consume. Calories come
from macronutrients: protein, carbohydrates and fats. They are crucial for dictating
energy balance, which is the balance between calories in versus calories out. To
achieve fat loss, we must be in a calorie deficit.
Another way to achieve a calorie deficit is by burning more calories than we
consume. A surplus of calories – meaning we burn less than we consume – will
result in body fat, but also potential for increased muscle mass.
For this guide book our goal is fat loss. Therefore, the program is built around
achieving an energy deficit.
Key stats around calories in relation to our macronutrients:
■
Protein: 1gm = 4 calories
■
Carbs: 1gm = 4 calories
■
Fats: 1gm = 9 calories
■
Alcohol: 1gm = 7 calories
18
In summary, we must burn more calories than we consume to hit our fat loss goals.
Protein
Protein is our number one macronutrient to consider when it comes to hitting our
fat loss goals.
Simply put, protein provides the building blocks for our muscles. By consuming
protein, we ensure we are building (or at the very least maintaining) lean muscle
mass when dieting. Being in a calorie deficit can also result in muscle loss. This is why
adequate protein intake is essential to ensuring we minimise muscle breakdown.
My primary three key benefits of protein for fat loss are:
1
Increased satiety: Of all macronutrients, protein has the highest satiation effect
on our bodies. This means that protein makes us feel fuller than carbohydrates
or fats. Now if you have dieted before you would know that being full is crucial
to compliance levels. Otherwise you might binge eat. A hungry client is usually
not a rationale client. Hungry people make impulsive decisions around food
and adherence can be compromised.
2
TEF: Otherwise known as the ‘thermic effect of food’. When we consume food,
the body requires energy to digest then assimilate it. Protein has three times
more thermogenic effect than carbohydrates and four times more than fats.
This means that we not only burn calories eating, but more importantly, we
burn three to four times more calories by eating protein compared to carbs and
fats. This adds up to assist in successful fat loss.
3
Nitrogen balance: This is the balance between muscle protein synthesis
(MPS) aka anabolism/muscle growth and muscle protein breakdown (MPB)
aka catabolism/loss of muscle mass. A diet high in protein will ensure we have
enough amino acids to support muscle protein synthesis. Inadequate protein
intake means we lack the raw materials to support this process. Remember
our goal is fat loss, not just weight loss. Fat loss with muscle preservation is the
name of the game here!
19
Carbs
Carbohydrates tend to receive a poor wrap. First of all, carbs do not make you fat. Nor
does eating carbs at night.
Carbohydrates are the body’s preferred fuel source and will always be the first
macronutrient your body oxidizes (utilises as a source of energy). Carbohydrates give
our bodies an immediate hit of energy.
In Clean Health Fitness Institute’s Performance Nutrition Coach
Certification – which I first took as a student in 2015 and now
present in 2018 – we teach the following key recommendations
when it comes to carbohydrate prescription for women:
ECTOMORPHS
Can consume between 40-60% of their calories from
carbs and do well on high carb nutrition plans.
MESOMORPHS
Can consume between 30-40% of their calories from
carbs and do well on moderate carb plans (if lean), or
low carb plans (if not lean).
ENDOMORPHS
Consume no greater than 100g or carbs per day
(ideally under 50g) and are best suited to ketogenic,
low carb and very low carb meals plans.
20
Fats
Fats are often misunderstood. Generally speaking, fats are not making you fat. Eating
too many calories will.
Fats are integral to building our sex hormones like DHEA, testosterone and estrogen.
When we eat fats, we make good cholesterol, and through cholesterol our sex
hormones are synthesized.
Our sex hormones need to be in a positive place to ensure optimal health and the
ability to train hard. As a woman, low dietary fat intake can lead to unstable estrogen
levels around your menstrual cycle and/or loss of your period. It can also lower your
libido levels.
21
5.2 TOTAL DAILY ENERGY EXPENDITURE (TDEE)
Through TDEE we are able to
establish our body’s baseline
caloric requirements. Baseline
calories – also known as our
maintenance calories – are
the amount of energy we can
consume and not gain or lose
weight. This number is important
as it helps dictate how to create
the calorie deficit required to
generate fat loss.
BMR
Daily Scheduled
Activity
NEAT
TEF
TDEE is comprised of four key variables:
1
BMR
Your BMR (Basal Metabolic Rate) refers to the calories your body needs
to stay alive (e.g.; to survive in a coma). Every process in our body costs us
energy without even thinking about.
For example, our organs – particularly the brain and liver – require a large
amount of energy to run.
Your BMR is the most dominant factor in relation to TDEE.
2
Daily Scheduled Activity
This is the calories we burn during planned exercise. This will account for
the lowest amount towards TDEE.
3
NEAT (Non-exercise Activity Thermogenesis)
As mentioned earlier, this refers to our incidental activity: the calories we
burn each day outside of training e.g. walking, typing, fidgeting.
NEAT is the most variable factor in relation to TDEE and easy to adjust.
This is where we set a daily step target.
22
4
TEF
The thermic effect of food (TEF) is the amount of energy required to digest
and process the food you eat. Our digestive system requires a large amount
of energy to run. Remember, a diet higher in protein will lead to a higher
calorie output.
To work out your TDEE or baseline calories - use
www.tdeecalculator.net all you need is your weight
and an estimate of your body fat levels. If unsure
always assume slightly more.
5.3 HIERARCHY OF IMPORTANCE
The hierarchy of importance is a crucial component to anyone trying to change their
body composition. Simply put, it tells us where we need to be focusing our attention.
Many people and coaches fail to get results because they focus on the wrong things.
This system shows you where to focus your attention. This is a system I have been
using for some years now since learning it from Eric Helms PhD.
Energy Balance
Energy balance equals calories in versus calories out. If we want fat loss, the energy
balance needs to be in a deficit. If we are after muscle gain, energy balance needs to
favor that of a surplus. Without the correct energy balance, there is no fat loss. This is
why it is crucial to understand that calories are king when it comes to fat loss.
Macronutrients
Macronutrients do not determine the rate of fat loss. They simply determine how
we feel when we diet. How we feel is crucial when dieting. If we feel great, we train
harder, recover better and have a far higher rate of compliance.
If we feel lethargic and hungry all the time our compliance diminishes, and training
performance suffers. If we do not train as hard, calorie expenditure is directly
compromised, and our energy balance is altered.
A low carbohydrate approach is not necessarily superior for fat loss to that of a
moderate carb approach. This will depend on calories and somatic type (body type).
23
Going low carb’ is no more necessary than going moderate carb. However, the
higher your body fat, the more likely you are to have poor insulin sensitivity. Poor
insulin sensitivity will directly affect how you feel on carbohydrates. So, most
clients will go on a low carb or variation style diet when they commence their fat
loss journey.
This is why I like a low carb approach initially, with the goal of driving up
carbohydrates each training phase the leaner and healthier we get.
Micronutrients
Micronutrients refers to the ‘quality’ of our food. Foods high in micronutrients
are integral to our overall health, in particular processes such as methylation,
detoxification and neurotransmitter formation. What we put into our body will
determine how we think and feel. However, micronutrients do not determine rate
of fat loss. This is crucial to understand.
An 1800 calorie diet which is 80% clean with 20% cheat meals will lead to more
fat loss than a 2000 calorie diet which is 100% clean. Fat loss comes down to food
quantity not so much quality as once thought.
In saying that, this does not mean you should eat junk food. To maximise your
potential for a life changing transformation in this 12-week plan, you must follow
the principles of good nutrition and macro ratios based off your somatic type.
Meal Timing
Meal timing was once thought to be a crucial component to fat loss but is no
longer considered much of a factor, unless we are dealing with intermediate to
advanced athletes.
Six meals a day does not speed up your metabolism and carbs at night will not
make you fat. In fact, carbs at night can potentially enhance sleep and recovery
which can lead to far better results.
Supplements
Today, everyone is looking for a magic pill to replace the hard work and
consistency required to get into shape. Unfortunately, that pill does not exist.
Supplements can assist with insulin sensitivity, gut health, and sleep/recovery…
that’s it!
24
I do not recommend fat burners or BCAAs to my clients or in this program. The
research simply does not back them up. Supplements are pushed heavily in the
world of fitness by people looking to make money off the back of people with
poor knowledge.
This program is about hard work and doing the basics well. Supplements
for health can assist in your fat loss quest but will certainly not dictate the
successfulness of the program.
In summary, here are my top five supplement recommendations. Please note
these are not essential for this program. Refer to my sleep stack on page 15 of this
guide book if you do want to invest further into supplementation.
1
Magnesium – already discussed on page 16.
2
Inositol – already discussed on page 16.
3
Melatonin – already discussed on page 16.
4
Zinc – Responsible for over 200 enzymatic reactions in the human body, aids
in boosting anabolic/fat loss promoting hormones like DHEA, testosterone and
also aids in immune system health. All essential for optimal female health.
5
Probiotics – Helps repopulate the gut with good gut bacteria which aids in
digestion, assimilation and overall immune function.
25
5.4 NUTRITION SYSTEM BASICS
There are many different nutrition systems practiced today. In our Performance
Nutrition Coach certification, we teach 8 main systems:
1
Very low carb
6
Isocaloric
2
Low carb
7
Ketogenic
3
Moderate carb
8
Carb back loading
4
High carb
9
Low carb backloading
While these systems all have their place for different goals and
body types, the four primary nutritional systems we will run over
the course of this 12-week program are:
1
Low carb: the low carb approach is 20% of your total calories or under 75g of
carbs per day.
2
Moderate carb: the moderate carb approach will be 30-40% of total calories
per day.
3
Ketogenic: Ketogenic means we are no longer running off glucose as fuel for
the body. The body instead runs off ketones. The state of Ketosis is entered
when the body becomes fat adaptive and recognises the absence of glucose
in the body. This process usually takes 3-7 days to enter into. The ketogenic
approach is optimal for any individual who feels better on a fat dominant
macro split.
4
Diet bootcamp: This method was popularised by the late Charles Poliquin world renowned strength coach and fitness industry icon. This is a ‘kick start’
method I have routinely used for clients all over the world for many years to
much success. The goal is to improve insulin sensitivity, to then allow us to
raise carbohydrate levels for our clients. The diet boot camp consists of high
protein, high fat and all you can vegetables approach.
26
5.5 FOOD CHOICE RECOMMENDATIONS
Although calories are king, I generally prefer a ‘cleaner’ approach to nutrition initially
with female Gen Pop clientele.
Now a concept I like to teach with nutrition, is that from experience with beginner
clients it is going to be of greater benefit initially having more rules and structure
with your nutritional habits, whilst more advanced clients fair better with more
flexibility.
It is for this reason, that our focus for these initial 12 weeks is eating foods of high
nutrient quality, as we want a meal approach which will help nourish you, but also
make you feel better and less sluggish.
Now, if you want to have something not on the list, by all means go for it.
But remember it is all about balance. Most of all, it is about fitting those calories into
your daily budget.
Flexible dieting is a great tool I use once the client builds up a nutritional base and
overall understanding of good and bad foods. But for these 12 weeks, we are keeping
things basic.
Post 12 weeks, I highly advise having the ability to open up your nutritional habits to
a more balanced approach. However, remember, calories are king, hit your calories
and macros, then the results will take care of themselves.
27
So what foods do I recommend, see below!
Protein
Beef
Pork
Buffalo
Prawns
Casein Protein
Salmon
Chicken
Scallops
Crab (all seafood is
Seafood Mix
generally good)
Squid
Crocodile
Turkey
Duck
Veal
Game meats
Venison
Kangaroo
White fish (all fish are generally
Lamb
good)
Lobster
Whey Protein
Octopus
Whole eggs/egg whites
Carbohydrates
Carbohydrate Fruits
Brown rice
Apple
Gluten free pasta
Blackberries
Gluten Free Cereal
Blueberries
Rice Cakes
Kiwi fruit
Sweet potato
Mango
Quinoa
Peach
Wild Rice
Pear
White rice
Raspberries
White potato
Strawberries
28
Vegetables
Artichoke
Chilies
Peppers
Arugula
Collard greens
Pumpkin
Asparagus
Cucumber
Radish
Beets
Fennel
Rocket
Beetroot
Green beans
Snow peas
Bok Choy
Cucumber
Spinach
Broccoli
Fennel
Sprouts
Brussel Sprouts
Green beans
Squash
Cabbage
Kale
Tomato
(red and green)
Leek
Turnip
Capsicum
Lettuce (all types)
Water chestnut
Carrot
Mushroom
Watercress
Cauliflower
Onion
Zucchini
Celery
Fats
Almonds
Hazelnuts
Avocado
Macadamias
Avocado oil
Macadamia oil
Brazil nuts
MCT oil
Butter
Nut spread
Cashews
Olive oil
CLA
Pecans
Coconut oil
Pine nuts
Flax Seeds
Pistachios
Ghee
Walnuts
29
Seasonings
All spice
Garam Masala
Pepper
Basil
Garlic
(black or white)
Bay leaves
Ginger
Rosemary Sage
Cinnamon
Lemon
Salt (all types:
Chinese five spice
Lemon grass
Himalayan rock or sea
Coriander
Lime
Curry powder
Mixed spice/
Dill
herbs
Dressing (small
Nutmeg
serve of gluten free,
Oregano
low calorie is ok)
Parsley
salt preferred)
Sauces (small
serve of gluten free,
low calorie is ok)
Sesame seeds
Thyme
Turmeric
Vinegar (all types)
30
5.6 OUR 12 WEEK SYSTEM
Our 12-week system is going to be dictated by your starting body fat and weight.
Body fat levels dictate our physiology. For instance, the higher the body fat levels,
the less susceptible we are to negative metabolic adaptations, or simply the
adverse effects of dieting. Positive adaptations of a calorie deficit include:
1
Increased fat loss
2
Increased insulin sensitivity
3
Increased nutritional partitioning
4
Decreased inflammation
5
Decreased toxicity
The above adaptations are fantastic; however, the body is about balance. Push one
pathway too hard and the body fights back. Initially when we start dieting these
positive adaptations are pronounced.
However, with a leaner the individual, the more aggressive the calorie deficit,
combined with the extent of a constant calorie deficit will dictate how much the
negative adaptations develop. The negative adaptations include:
1
Increased MPB (muscle protein breakdown)
2
Increased ghrelin levels (our hunger hormone)
3
Decreased leptin levels (our satiety hormone)
4
Decreased BMR (Basel Metabolic Rate)
5
Decreased libido
Now there are ways to hold off these adverse effects, or at the very least limit them.
The negative adaptations are what leads to slowed fat loss and compliance levels
becoming compromised. Again, we want to maximise rate of fat loss and compliance.
So, we have three different examples we will go through in this program. One
for the beginner, one for intermediate and one for the advanced client.
31
EXAMPLE 1
Beginner General population
client new to training who has
a lot of body fat and overall
weight to lose, 15kg plus would
be the goal for the 12 weeks.
PHASE 1 – Diet Bootcamp (Weeks 1-4)
KEY REQUIREMENTS
■
30% calorie deficit
■
Protein set at 2.2gm per kg of bodyweight
■
Carbs set at sub 50g - only vegetables!
■
Fats will make up the remaining calories
OVERVIEW
Think of phase one as a metabolism reset, filling our body with lots of good quality
food which will help us feel full, and good mentally. The goal is to stabilise blood
sugar levels here. When we can stabilise blood sugar, this leads to more consistent
energy levels throughout the day which is crucial to dietary success.
PHASE 2 – Very Low Carb (Weeks 5-8)
KEY REQUIREMENTS
■
Calories drop 5% from original total calories
■
35% calorie deficit
■
Protein set at 2.2gm per kg of body weight
■
Carbs rise to one starchy carb meal a day at 80g of total carbs for the day
■
Fats are lowered slightly to account for both the drop-in calories and
also the rise of carbohydrates
32
OVERVIEW
Think of phase two as building upon phase one. The key change is that by the end
of it we should have improved our insulin sensitivity, so it’s time to begin to utilise
carbohydrates in the final phase. Please note the carb meal will be placed either post
workout or last meal of the day.
PHASE 3 – Low Carb (Weeks 9-12)
KEY REQUIREMENTS
■
Calories drop another 5% from phase two
■
40% calorie deficit
■
Protein set at 2.5gm to aid hunger levels and boost TEF
thermic effect of food)
■
Carbs set at 100-120gm per day
OVERVIEW
By the time we have come to the final phase we have now lost body fat, making us
more insulin sensitive and giving us a greater ability to handle more carbohydrates.
You will also note we boost protein slightly. Here we are accounting for metabolic
rate slowing down after the course of dieting for an extended period, so we want to
boost it via TEF.
EXAMPLE 2
Intermediate General
population client, has been
training under two years
who has around 10kg’s of
weight to lose.
33
PHASE 1 – Diet Bootcamp (Weeks 1-2)
■
30% calorie deficit
■
Protein set at 2.2gm per kg of bodyweight
■
Carbs set at sub 50gm per day and only from ideally green vegetables
■
Fats will make up the remaining calories
PHASE 2 – Low Carb (Weeks 3-6)
■
30% calorie deficit
■
Protein set at 2.2gm per kg of bodyweight
■
Carbs set at 120gm per day
■
Fats make up the remaining calories
PHASE 3 – Diet Beak (Week 7)
Please note, the diet break is designed to restore hormonal markers which lower
during a calorie deficit. Key requirements are the following:
■
Calories come back to baseline
■
Protein set at 2gm per kg of body weight
■
Carbs set at body weight x 4 (yes you read that correctly! So for
example a 70kg individual would set carbs at: 280gm)
■
Fats make up the remaining calories
PHASE 4 – Low Carb (Weeks 8-10)
■
35% calorie deficit (5% drop from previous dieting block)
■
Protein set at 2.2gm per kg of bodyweight
■
Carbs set at 120gm per day
■
Fats make up the remaining calories
PHASE 5 – Very Low Carb (Weeks 11-12)
■
40% calorie deficit
■
Protein set at 2.5gm per kg of bodyweight
■
Carbs at 80gm per day
■
Fats make up the remaining calories
34
EXAMPLE 3
Advanced General population
client is a client who use to train
consistently but has fallen off
the last 6-12 months and wants
to desperately win back their
body and health. This person
has only 5-8kg to lose and the
goal is also muscle preservation
as this will be a leaner general
population client. The leaner
you are, the more susceptible
we are to the negative
metabolic adaptations, so it
is imperative we make more
frequent changes.
PHASE 1 – Diet Bootcamp (Weeks 1-2)
■
25% calorie deficit
■
Protein set at 2.2gm per kg of bodyweight
■
Carbs set at sub 50gm per day and only ideally from green vegetables
■
Fats make up the remaining calories
PHASE 2 – Moderate Carb (Weeks 3-5)
■
25% calorie deficit
■
Protein 2.2gm per kg of bodyweight
■
Carbs set at 30-40% of total calories - if you are an ectomorph 40% endomorph and mesomorphs will be 30%
■
Fats make up the remaining calories
35
PHASE 3 – Diet Break (Week 6)
■
Calories to baseline
■
Protein - 2gm per kg of body weight
■
Carbs set at body weight x 5
■
Fats make up the remaining amount
PHASE 4 – Moderate Carb (Weeks 7-10)
■
30% calorie deficit - calories drop 5% from phase prior to diet break
■
Protein 2.2gm per kg of bodyweight
■
Carbs set at 30-40% of total calories - if you are an ectomorph 40% endomorph and mesomorphs will be 30%
■
Fats make up the remaining calories
PHASE 5 – Diet Break 3 days (Week 8)
■
Calories to baseline
■
Protein 2gm per kg of body weight
■
Carbs set at body weight x 5
■
Fats make up the remaining amount
PHASE 6 - Low Carb (Week 9-12)
■
35% Calorie deficit
■
Protein set at 2.2gm per kg
■
Carbs set at 120gm per day
■
Fats make up the remaining calories
36
6
TRAINING
SYSTEMS
6.1 TRAINING FUNDAMENTALS
From working with thousands of clients both in person and online over the last
decade, the feedback we have gotten at the Clean Health Fitness Institute is simple.
The person who actually understands the program and why we are doing it gets the
best results. The importance of knowing the what and the why of the program will
always dramatically drive up the success of any routine. So, let’s cover the basics!
Sets
Sets refers to the number of times you repeat the same exercise. For example 5 x 1012 reps at a 4010 tempo. Would mean that you will 10-12 reps of a particular exercise
with a 4010 tempo 5 times in total.
Reps
Reps refers to the number of times you will do the relevant movement. For example,
if the program said 5 x 10-12 reps split squat, that would mean that you do the
movement 10-12 reps for 5 circuits.
37
Tempo
Tempo refers to the time under tension you lift each repetition with. Each number
on the tempo layout also refers to a different component of the lift. A good example
would be 4010 tempo on a barbell squat.
Now in terms of how you would interpret that, let me simplify:
■
4 – the first number always refers to the eccentric (lowering) component of
the movement. So for example if you were doing a squat, you would take 4
seconds to lower the weight for each repetition.
■
0 – the second number refers to the bottom position of the movement,
which in most cases is the part of the movement where the exercise is the
hardest. So for example if you were doing a squat, the 0 would be at the
bottom of the movement.
■
1 – the third number refers to the concentric part of the moment (Lifting)
which is generally when you are lifting the weight. For example in a squat
this would be on your way up from the bottom of the movement.
■
0 the fourth and final number refers to the top position of the movement,
which in most cases is the beginning or easiest part of the lift. In the squat
example this would be when you are standing in a dead stop position.
Supersets
Our program is based around supersets, which are when we partner two or more
exercises together. This creates a more metabolic demand and allows for more blood
flow to be pushed throughout the entire body when performing upper body and
lower body supersets.
Series
A series is order of the exercises in the program and to understand what exercises
are paired together. E.g. the first partnership will be the A) Series:
■
A1) Leg Press
■
A2) Shoulder Press
38
The next series would be the B) Series which looks like
■
B1) Lying Legcurl Toes Neutral
■
B2) Assisted Supinated Pull-Up
If an exercise is a stand-alone, e.g. not a superset it is just to be executed back to
back alone. It will simply be:
A) OR B) – just the letter by itself with no number
Periodization
Periodization is the planning of training cycles over the course of a time period.
Knowing not only where you want your client to go, but how they will get there is
key to mastering results.
For this program we will be using a linear periodization method, which is the
primary method we use for my general population clients around the world. Linear
involves the building towards a goal in a straight-line method.
At the start, training volume is high whilst intensity is low. Over the course of the
cycle these two have an inverse relationship, so when one is high the other is low. In
this case, volume refers to reps, whilst intensity refers to sets.
E.g. an overview of our 12-week phase is the following:
■
Phase 1 – 3 x 12-15 reps
■
Phase 2 – 4 x 10-12 reps
■
Phase 3 – 5 x 8-10 reps
39
With each four-week training phase, sets will rise whilst the rep range drops.
Throughout this program we will modify density which refers to work per unit
of time.
Your training program will last 45 minutes – that is it! Our goal is quality over quantity.
We will adjust density through each phase by having a greater amount of work. The
more time we are working in the session means the less we are resting. During each
phase total work time will increase, whilst total rest time decreases.
So, in summary over the course of the 12-week program we will:
1
Increase intensity to ensure we get stronger each phase
2
Drive up training volume each phase
3
Drive up the density of the workout each phase
This is all set out to avoid the dreaded plateau. These changes are made by
understanding how the body works, and how to make changes in anticipation.
The less we plateau, the more time spent losing body fat, building muscle and
getting the body you want!
40
6.2 THE TRAINING SYSTEMS
This 12-week program is resistance-based training using weights. Weights are the
foundation of the plan and will allow for muscle building and muscle preservation
when dieting. Diet and cardio alone lead to weight loss, yes, but a large loss of lean
mass will slow down your BMR and can lead to fat rebound.
The calorie deficit combined with a small amount of cardiovascular work is where we
will primarily target fat loss. The weights training will be geared around building lean
mass and also strength. We want to be strong, not just skinny!
The system we will use is based upon the German Body Composition (GBC) program,
popularised by the late industry legend Charles Poliquin (aka Strength Sensei) and
passed on to our company founder & CEO Daine McDonald, whom I learnt from.
We have modified the system to work for this niche of clients, but I am always a big
believer in giving credit where credit is due.
The GBC method is about doing as much work as possible in as little time as
possible. They are primarily whole-body workouts which pair upper body and lower
body exercises. This gives our body an overabundance of blood flow and lactate build
up, which can lead to increased growth hormone outputs, and in turn will maximise
fat loss potential.
41
When we train a muscle group we pull blood into the working muscle. By training
upper and lower together, we force blood flow all around the body. This systemic
blood flow creates greater potential for fat loss as we “mobilize” more fatty acids
into our blood stream to be oxidized.
However, with this program the rest periods are still long enough that we can
build great strength and lean muscle. In the second and third phases, we use
more of our trialled and tested methods to maximise your fat loss in as safe and
shorter time as possible.
Now why is this type of training essential? Here are my three
primary reasons:
1
We drive up our stress hormones, which are key for mobilizing stored fat
back into the blood stream, so we can burn them off and use them as
energy. Remember stress is good, just at the right time and in small doses.
Without stress, we have no adaptations.
2
We increase mitochondrial density at a cellular level. This is important as
the more mitochondria we have, the more efficient our body is at burning
energy. The more efficient we are at burning energy, the greater potential
for accelerated fat loss results!
3
We drastically increase caloric expenditure. As mentioned earlier, energy
balance is what dictates fat loss, and particularly rate of fat loss. This
training system will lead to a very large amount of calorie expenditure
compared to most resistance-based programs. Remember the more
calories we burn combined with our calorie deficit equals rapid and
transformative fat loss results!
42
6.3 COMMERCIAL GYM WORKOUT
Ladies, we have two programs options for you. They are:
1
Commercial gym
2
Home gym (bands, dumbbells, a barbell and a kettlebell are required)
COMMERCIAL GYM PHASE 1: GBC Lower/Upper Supersets
Key Points:
1
Upper and lower supersets involve partnering an upper body movement
with a lower body movement.
2
This first phase is simply all about building a strong foundation for the next
12 weeks.
3
This phase we start with quite a few exercises with pauses in them. The
pause is there to help us feel the movement and focus on working the
intended muscles. Pauses increase what we call ‘neural drive’, which allows a
better ability to fire our muscles. This is going to be important for the next 12
weeks. The more we can feel a muscle the better chance we have of potential
hypertrophy (muscle growth), and subsequent increases to our BMR.
43
CLEAN HEALTH FITNESS INSTITUTE
WEEKLY TRAINING OVERVIEW - GBC SUPERSETS
CLIENT: Miss Gen Pop
PHASE: 1
COACH: Mark Carroll
PROGRAM: GBC Supersets
DAY
WORKOUT
STEPS
MONDAY
Whole Body 1
8,000-10,000
TUESDAY
Whole Body 2
8,000-10,000
WEDNESDAY
8,000-10,000
THURSDAY
Whole Body 1
8,000-10,000
FRIDAY
Whole Body 2
8,000-10,000
SATURDAY
8,000-10,000
SUNDAY
8,000-10,000
CARDIO
30 Mins LISS @ HR 65%
30 Mins LISS @ HR 65%
Day 1 – Monday & Thursday
A1) Front foot Elevated DB Split Squat: 3 x 10-12 reps @ 3210 tempo, rest 60s
A2) Supinated Mid-Grip Lat Pull Down: 3 x 10-12 reps @ 2011 tempo, rest 60s
B1) 45 Degree Prone Incline Back Extensions w/DB on Chest: 3 x 10-12
reps @ 2012 tempo, rest 60s
B2) 60 Degree Incline DB Neutral Grip Press: 3 x 10-12 reps @ 3110 60s
C1) 45 Degree Incline Petersen Leg Press: 3 x 12-15 reps @ 2010 tempo, rest 60s
C2) 60 Degree Prone Incline Pronated Grip Rear Delt Raises: 3 x 12-15
reps @ 2010 tempo, rest 60s
D1) Lying Leg Curl w/Neutral Feet & Toes Plantarflexed: 3 x 10-12 reps
@ 3010 tempo, rest 60s
D2) Seated Low Pulley Rope Face Pulls: 3 x 10-12 reps @ 2011 tempo, rest 60s
Day 2 – Tuesday & Friday
A1) BB Rack Pull Above Knee: 3 x 10-12 reps @ 2210 tempo, rest 60s
A2) Standing 1-Arm DB Neutral Grip Shoulder Press: 3 x 10-12 reps
@ 2110 tempo, rest 60s
B1) Seated Leg Extension: 3 x 10-12 reps @ 3010 tempo, rest 60s
44
B2) Seated Low Pulley Neutral Grip Row: 3 x 10-12 reps @ 2012 tempo, rest 60s
C1) BB Hip Thrust: 3 x 12-15 reps @ 2010 tempo, rest 60s
C2) Flat DB Neutral Grip Press: 3 x 10-12 reps @ 2110 tempo, rest 60s
D1) 45 Degree Incline DB Curls: 3 x 12-15 reps @ 2010 tempo, rest 45s
D2) Flat DB Triceps Extensions with Pronating Grip: 3 x 12-15 reps @
2110 tempo, rest 45s
COMMERCIAL GYM PHASE 2: Modified Heavy-Light Method
Key Points:
1
Phase 2 involves supersets again, but this time we are doing agonist supersets.
An agonist superset is when we partner the same muscle group together.
2
We are using one of our go to programs: a modified heavy - light method. The
first exercise of the partnership is lower reps/slower tempo, and the second
exercise is higher reps/faster tempo.
3
Varying the speed of contraction is a good way to elicit hypertrophy, as we are
hitting the muscle fibers in a variety of ways.
4
We do not do a lot of exercises in this phase. We’re choosing to do more sets of
the same movements, simply because practice makes perfect.
45
CLEAN HEALTH FITNESS INSTITUTE
WEEKLY TRAINING OVERVIEW - MODIFIED HEAVY LIGHT METHOD
CLIENT: Miss Gen Pop
COACH: Mark Carroll
PHASE: 2
PROGRAM: Modified Heavy-Light Method
DAY
WORKOUT
STEPS
MONDAY
Whole Body 1
10,000-12,000
TUESDAY
Whole Body 2
10,000-12,000
WEDNESDAY
10,000-12,000
THURSDAY
Whole Body 1
10,000-12,000
FRIDAY
Whole Body 2
10,000-12,000
SATURDAY
10,000-12,000
SUNDAY
10,000-12,000
CARDIO
45 Mins LISS @ HR 65%
45 Mins LISS @ HR 65%
Day 1 – Monday & Thursday
A1) BB Hip Thrusts 1 & 1/4 Reps: 5 x 8-10 reps @ 2012 tempo, rest 10s
A2) Lying Leg Curls Feet Inwards & Dorsiflexed: 5 x 12-15 reps @ 2010
tempo, rest 120s
B1) Seated Neutral Grip DB Overhead Press: 5 x 8-10 reps @ 3010 tempo, rest 10s
B2) Standing DB Side Lateral Raises: 5 x 12-15 reps @ 2010 tempo, rest 120s
C1) 45 Degree Back Extensions with BB: 4 x 8-10 reps @ 3012 tempo, rest 45s
C2) Machine Chest Press: 4 x 10-12 reps @ 2110 tempo, rest 45s
Day 2 – Tuesday & Friday
A1) Back foot Elevated DB Split Squat: 5 x 8-10 reps @ 3010 tempo, rest 10s
A2) Leg Press Feet High & Wide: 5 x 12-15 reps @ 2010 tempo, rest 120s
B1) Assisted Pronated Grip Pull Up Machine: 5 x 8-10 reps @ 3010 tempo, rest 10s
B2) Seated Low Pulley Row Supinated Grip: 5 x 12-15 reps @ 2010 tempo, rest 120s
C1) Leg Extensions 1 & 1/4 Reps: 4 x 12-15 reps @ 2012 tempo, rest 45s
C2) Standing Rope Pull to Neck: 4 x 10-12 reps @ 2012 tempo, rest 45s
46
COMMERCIAL GYM PHASE 3: Antagonist Tri-Sets
Key Points:
1
In the final phase, our total sets rise.
2
We also bring down rest periods, so the density of the workout increases.
3
Our goal is to add weight to the bar each workout. By dropping to a 6-8 rep
range for some of these movements, we’ll allow for more strength development.
4
The C) series is a metabolic workout finisher. All out efforts are required here to
finish our session with one last bit of calorie burning.
CLEAN HEALTH FITNESS INSTITUTE
WEEKLY TRAINING OVERVIEW - ANTAGONIST TRISETS
CLIENT: Miss Gen Pop
PHASE: 3
COACH: Mark Carroll
PROGRAM: Antagonist Trisets
DAY
WORKOUT
STEPS
MONDAY
Whole Body 1
12,000-14,000
TUESDAY
Whole Body 2
12,000-14,000
WEDNESDAY
12,000-14,000
THURSDAY
Whole Body 1
12,000-14,000
FRIDAY
Whole Body 2
12,000-14,000
SATURDAY
12,000-14,000
SUNDAY
12,000-14,000
CARDIO
60 Mins LISS @ HR 65%
60 Mins LISS @ HR 65%
47
Day 1 – Monday & Thursday
A1) Rack Pull Below the Knee: 5 x 6-8 reps @ 2210 tempo, rest 10s
A2) Front Foot Elevated DB Split Squats 1 & ¼ reps: 5 x 6-8 reps @
2210 tempo, rest 10s
A3) Supine BB Glute Bridge: 5 x 10-12 reps @ 2111 tempo, rest 120s
B1) Seated Arnold DB Press: 4 x 6-8 reps @ 2210 tempo, rest 10s
B2) 30 Degree Prone Incline DB Neutral Grip Row: 4 x 8-10 reps @
2011 tempo, rest 10s
B3) Standing Cable Lateral Side Raises: 4 x 10-12 reps @ 2011 tempo, rest 120s
C1) Battle Rope Slams: 4 x 20- 25 reps @ XXXX tempo, rest 10s
C2) KB Heels Elevated Goblet Squat: 4 x 12-15 reps @ 2010 tempo, rest 60s
Day 2 – Tuesday & Friday
A1) Hack Squat Machine: 5 x 6-8 reps @ 3010 tempo, rest 10s
A2) Lying Leg Curl Feet Neutral & Plantarflexed: 5 x 6-8 reps @ 40X0 tempo, rest 10s
A3) Alternating DB Drop Lunges: 5 x 10-12 reps each leg @ 20X0 tempo, rest 120s
B1) Lean Away Pronated Grip Lat Pull-down: 4 x 6-8 reps @ 2012 tempo, rest 10s
B2) Push Ups with Inward Intension: 4 x 8-10 reps @ 3110 tempo, rest 10s
B3) Standing Supinated Grip DB Bicep Curls: 4 x 10-12 reps @ 2010 tempo, rest 120s
C1) Battle Rope External Rotations: 4 x 20-25 reps @ XXXX tempo, rest 10s
C2) B-Stance Hip Thrust: 4 x 10-12 reps each leg @ 2010 tempo, rest 60s
48
6.4 HOME GYM WORKOUT
Requirements for workouts: bands, dumbbells, barbell and a kettlebell
HOME GYM PHASE 1: GBC Lower/Upper Supersets
Key Points:
1
Upper and lower supersets involve partnering an upper body movement with a
lower body movement.
2
This first phase is all about building a strong foundation for the next 12 weeks.
3
This phase we start with quite a few exercises with pauses in them. The pause is
there to help us feel the movement and focus on working the intended muscles.
Pauses increase what we call ‘neural drive’, which allows a better ability to fire
our muscles. This is going to be important for the next 12 weeks. The more we
can feel a muscle the better chance we have of potential hypertrophy (muscle
growth), and subsequent increases to our BMR.
CLEAN HEALTH FITNESS INSTITUTE
WEEKLY TRAINING OVERVIEW - GBC SUPERSETS
CLIENT: Miss Gen Pop
PHASE: 1
COACH: Mark Carroll
PROGRAM: GBC Supersets
DAY
WORKOUT
STEPS
MONDAY
Whole Body 1
8,000-10,000
TUESDAY
Whole Body 2
8,000-10,000
WEDNESDAY
8,000-10,000
THURSDAY
Whole Body 1
8,000-10,000
FRIDAY
Whole Body 2
8,000-10,000
SATURDAY
8,000-10,000
SUNDAY
8,000-10,000
CARDIO
30 Mins LISS @ HR 65%
30 Mins LISS @ HR 65%
49
Day 1 – Monday & Thursday
A1) Front foot Elevated DB Split Squat: 3 x 10-12 reps @ 3210 tempo, rest 60s
A2) Bent Over BB Row: 3 x 10-12 reps @ 2011 tempo, rest 60s
B1) Seated BB Good Morning: 3 x 10-12 reps @ 3110 tempo, rest 60s
B2) Standing One Arm DB Overhead Press Neutral Grip: 3 x 10-12 reps @ 3110 60s
C1) Kettle Bell Squat Heels Elevated: 3 x 12-15 reps @ 2210 tempo, rest 60s
C2) Bent Over Rear Delt Lateral Raises: 3 x 12-15 reps @ 2012 tempo, rest 60s
D1) Standing Hammer DB Curls: 3 x 10-12 reps @ 3110 tempo, rest 60s
D2) Lying DB Triceps Extensions: 3 x 10-12 reps @ 2210 tempo, rest 60s
Day 2 – Tuesday & Friday
A1) DB Romanian Deadlift: 3 x 10-12 reps @ 3210 tempo, rest 60s
A2) Flat DB Bench Press Neutral Grip: 3 x 10-12 reps @ 2110 tempo, rest 60s
B1) DB Lunges Alternating Backwards Step: 3 x 10-12 reps @ 3010 tempo, rest 60s
B2) Bent Over 1-Arm DB Row: 3 x 10-12 reps @ 2012 tempo, rest 60s
C1) DB Hip Thrust: 3 x 12-15 reps @ 2010 tempo, rest 60s
C2) Standing DB Lateral Raises: 3 x 10-12 reps @ 2011 tempo, rest 60s
D1) Standing DB Curl Supinating Grip: 3 x 12-15 reps @ 2010 tempo, rest 45s
D2) Bench Dips: 3 x 12-15 reps @ 2110 tempo, rest 45s
50
HOME GYM PHASE 2: Modified Heavy-Light Method
Key Points:
1
Phase 2 is again supersets, but this time we are doing agonist supersets. An
agonist superset is when we partner the same muscle group together.
2
The system we are using is one of our go to programs at Clean Health Fitness
Institute: a modified heavy - light method. The first exercise of the partnership is
lower reps/slower tempo, then the second exercise is higher reps/faster tempo.
3
Varying the speed of contraction is a good way to elicit hypertrophy as we are
hitting the muscle fibers in a variety of ways.
4
We do not do a lot of exercises in this phase. We’re choosing to do more sets of
the same movements, simply because practice makes perfect.
CLEAN HEALTH FITNESS INSTITUTE
WEEKLY TRAINING OVERVIEW - MODIFIED HEAVY LIGHT METHOD
CLIENT: Miss Gen Pop
COACH: Mark Carroll
PHASE: 2
PROGRAM: Modified Heavy-Light Method
DAY
WORKOUT
STEPS
MONDAY
Whole Body 1
10,000-12,000
TUESDAY
Whole Body 2
10,000-12,000
WEDNESDAY
10,000-12,000
THURSDAY
Whole Body 1
10,000-12,000
FRIDAY
Whole Body 2
10,000-12,000
SATURDAY
10,000-12,000
SUNDAY
10,000-12,000
CARDIO
45 Mins LISS @ HR 65%
45 Mins LISS @ HR 65%
51
Day 1 – Monday & Thursday
A1) DB Hip Thrusts 1 & 1/4 Reps: 5 x 8-10 reps @ 2012 tempo, rest 10s
A2) DB Romanian Deadlifts: 5 x 12-15 reps @ 2010 tempo, rest 120s
B1) Standing Neutral Grip DB Overhead Press: 5 x 8-10 reps @ 3010 tempo, rest 10s
B2) Standing DB Side Lateral Raises: 5 x 12-15 reps @ 2010 tempo, rest 120s
C1) Standing BB Good Morning: 4 x 8-10 reps @ 3010 tempo, rest 45s
C2) Push Ups 4 x 10-12 reps @ 2010 tempo, rest 45s
Day 2 – Tuesday & Friday
A1) Back foot Elevated DB Split Squat: 5 x 8-10 reps @ 3010 tempo, rest 10s
A2) Kettle Bell Squat Wide Stance: 5 x 12-15 reps @ 2010 tempo, rest 120s
B1) Bent Over BB Row Supinated Grip: 5 x 8-10 reps @ 3010 tempo, rest 10s
B2) Bent Over DB Row Neutral Grip: 5 x 12-15 reps @ 2010 tempo, rest 120s
C1) Alternating DB Lunges Forward Step: 4 x 12-15 reps @ 2010 tempo, rest 45s
C2) Bent Over Rear Delt Raises: 4 x 10-12 reps @ 2011 tempo, rest 45s
HOME GYM PHASE 3: Antagonist Tri-Sets
Key Points:
1
In this final training phase our total sets rise.
2
We also bring down rest periods, so the density of the workout increases.
3
Our goal is still and always to add weight to the bar each workout. However, in
this phase the reps go back up to allow for a more metabolic workout.
4
The C) series is a metabolic workout finisher. All out efforts are required here to
finish our session with one last bit of calorie burning.
52
CLEAN HEALTH FITNESS INSTITUTE
WEEKLY TRAINING OVERVIEW - ANTAGONIST TRISETS
CLIENT: Miss Gen Pop
PHASE: 3
COACH: Mark Carroll
PROGRAM: Antagonist Trisets
DAY
WORKOUT
STEPS
MONDAY
Whole Body 1
12,000-14,000
TUESDAY
Whole Body 2
12,000-14,000
WEDNESDAY
12,000-14,000
THURSDAY
Whole Body 1
12,000-14,000
FRIDAY
Whole Body 2
12,000-14,000
SATURDAY
12,000-14,000
SUNDAY
12,000-14,000
CARDIO
60 Mins LISS @ HR 65%
60 Mins LISS @ HR 65%
Day 1 – Monday & Thursday
A1) Snatch Grip BB Romanian Deadlifts: 5 x 10-12 reps @ 2110 tempo, rest 10s
A2) Front Foot Elevated DB Split Squats 1 & ¼ reps: 5 x 10-12 reps @ 2210 tempo,
rest 10s
A3) Supine BB Glute Bridge: 5 x 12-15 reps @ 2111 tempo, rest 120s
B1) Standing Arnold DB Press 1 & ¼ reps: 4 x 10-12 reps @ 2210 tempo, rest 10s
B2) One Arm DB Neutral Grip Row: 4 x 10-12 reps @ 2011 tempo, rest 10s
B3) Poliquin Lateral Side Raises: 4 x 10-12 reps @ 2011 tempo, rest 120s
C1) DB Squat and Press Neutral Grip: 4 x 15-20 reps @ 10X0, rest 10s
C2) Prone Plank: 4 x 30-45 seconds @ NO tempo, rest 60s
53
Day 2 – Tuesday & Friday
A1) Kettlebell Squat Heels Elevated 1 & ¼ reps 5 x 10-12 reps @ 2210 tempo, rest 10s
A2) Lying Leg Curls DB between feet 5 x 10-12 @ 40X0 tempo, rest 10s
A3) Alternating DB Drop Lunges: 5 x 10-12 reps each leg @ 20X0 tempo, rest 120s
B1) One Arm DB Row: 4 x 10-12 reps @ 2110 tempo, rest 10s
B2) Push Ups with Inward Intension: 4 x 10-12 reps @ 3110 tempo, rest 10s
B3) Standing Supinated Grip DB Bicep Curls: 4 x 10-12 reps @ 3010 tempo, rest 120s
C1) Squat Jumps: 4 x 15-20 reps @ NO tempo, rest 10s
C2) Prone Plank: 4 x 30-45 seconds @ NO tempo, rest 60s
6.5 CARDIOVASCULAR/ENERGY
SYSTEMS METHODS
Cardio is a component of our 12-week system however it is not the key.
From a training perspective, our hierarchy of importance is:
WEIGHT
TRAINING
STEPS AKA NEAT
(NON-EXERCISE ACTIVITY
THERMOGENESIS)
CARDIO
TRAINING
Cardiovascular work is very helpful for our overall health as it helps strengthen the
most important muscle in our body: our heart. A strong and healthy cardiovascular
system will make everything easier for the body and help ensure our energy
balance is favouring a calorie deficit by increasing our calorie expenditure.
Cardio is to be performed 1-2 times per week, ideally on non-weights days. If you
are pressed for time we’re structure it on Wednesday and Saturday, two of your
non-weight training days.
54
Phase 1 (Weeks 1-4)
■
Steady Sate - Aerobic Capacity - 30 minutes
■
Heart Rate 60-65% Max
Phase 2 (Weeks 5-8)
■
Steady State - Aerobic Capacity - 45 mins
■
Heart Rate 65% Max
Phase 3 (Weeks 9-12)
■
Steady State - Aerobic Capacity - 60 mins
■
Heart Rate 65% Max
55
6.6 STEPS/NEAT TRAINING
Steps are how we monitor our NEAT levels. Daily tracking of steps has been a
crucial component to my success with clients the last several years, and out of all
the variables is by far the easiest to adjust.
We can not only monitor NEAT levels but structure them effectively, giving a much
greater rate of success. Steps can be tracked daily through the use of the following:
1
Apple Watch
2
Fit bit
3
iPhone (you must have on you all day though)
These steps are your incidental activity and must
be measured outside of training and cardio.
■
Phase 1: 8,000-10,000 daily
■
Phase 2: 10,000-12,000 daily
■
Phase 3: 12,000-14,000 daily
56
7
CONCLUSION
Let’s keep it simple here. I will outline the key requirements below:
1
Focus on improving your breathing, which can be found on (Page 12)
2
Set up your daily sleep routine, which can be found on (Page 15)
3
Calculate your TDEE using the formula outlined on (Page 22)
4
Determine whether you are a beginner, intermediate or advanced client
when it comes to your nutrition, which can be found on (Page 8)
5
Enter your numbers into a calorie monitoring app and start tracking, which
can be found on page (Page 23)
6
You must complete 4 weights sessions a week, following the system
outlined on page (Page 41)
7
You must complete 8,000-14,000 steps daily depending on your training
phase as outlined on page (Page 56)
8
Do cardio 1-2 per week as an option as outlined on page (it is not 100%
essential) (Page 55)
57
I can’t stress this enough – please follow the
12-week system outlined for each category.
It is crucial that you stick to the system, as all changes in each phase are very
specific and designed to help break plateaus. The drops in calories and diet breaks
are pre-empting the potential of a plateau. Nutrition comes down to simply
following the plan.
I have done this for a long time. The clients who attack nutrition right are the ones
who get the best results. Remember one good meal didn’t make you a success,
and one bad meal is not going to break you. We want consistency each and every
day. As I like to teach my clients, the key is breaking down the 12 weeks into one
day at a time.
As cliché as it sounds, we want to accumulate small wins each day. Every day we
hit our nutrition, combined with training, we are one day closer to looking and
feeling the way we want. Accumulate wins!
Now, happy transforming!
Mark Carroll / Master Coach
Clean Health Fitness Institute
58
e: admin.education@chfi.com.au
t: +61 2 9882 2778
w: www.cleanhealth.com.au