JSB Cheat Sheet

8/10/2019 JSB Cheat Sheet

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Cheat Sheet


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How Abs Are Created & Uncovered Everyone wants to know which ab moves they need to do to get that crazy, sexy 6-pack.However, by asking that question, theyre only getting half of the information the need.Heres the deal.

There are TWO important parts to getting that coveted six-pack....ready.....

Part 1: Exercise. This includes ab exercises, as well as specically designedcardiovascular activity.

Part 2: Nutrition. This is the hardest part and often the most ignored.

Without BOTH in place, you WILL NOT get the six-pack you want. If it only took doingcrunches, then everyone would have a six-pack. So, repeat after me....To create anduncover my abs I need proper exercises and nutrition.

Step 1: Water, Water, EverywhereWater is KEY. Did you hear me? Its the absolute KEY to your 6-pack success! If youdont drink it, you wont see the denition in your tummy. Water does two things:

1. Reduces Bloat & Water Weight: Your body NEEDS water. If you give your bodyplenty of water, your body will release the water. If you dont give your body wateroften, it will hold onto every drop it can- causing bloat. Yes, youre gonna pee a lot.Youre supposed to! Youre also gonna do #2 more. Why? Because water ushes thecrap (total double entendre) out of your body and keeps your colon healthy! Peoplehave lost 5-10 lbs JUST drinking water. So.drink up!

2. Hydrates your Muscles: With the extra training youre going to be doing, you needthose muscles well hydrated in order to have peak performance! You dont wantcramping, dry muscles doing the crazy exercises youre about to learn!

So how much water should you drink?

For most people, its 1 to 1.5 gallons every..single.day. Start with a half-gallon andwork your way up! No excuses, no exceptions (unless of course your doctor tells younot to, in that case do as directed).

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Step 2: Nutrition Basics! Timing Your Meals: Meals should be spaced 2-3 hours apart during the day.

! Number of Meals Per Day: The nutrition plan includes 5-6 meals because we ndthat the average person is awake for 12-16 hours per day. If you happen to be awakea shorter amount of hours, you may only get 5 meals in per day (skip meal 5).Conversely, if you are awake longer, you may need to add a 7th meal (repeat meal 6).

! Pre-workout Nutrition: Pre-workout nutrition sets the stage for how you will feel inthe gym. Obviously you want to have lots of energy and not feel weighed down by aheavy, greasy meal. You want protein, natural complex carbs, fruit and/or veggies.You want to skip the fats for this meal.

! Post-workout Nutrition: Post workout nutrition is important and pretty much thesame as post-workout. This basically means protein, complex carbs, fruit andveggies. You want to avoid fats post-workout as they may slow the digestion andabsorption of the protein and carbs that your body needs to begin to re-feed andrepair those hungry, tired muscles! You may need to shift the meals around a bit toget proper post-workout nutrition.

! Co ! ee & Tea: On the JSB plan, we suggest using water as your main beverage.However, we also understand that our peeps want to drink some co # ee and tea aswell. We have no issue with co # ee and ca # einated tea, its more about what goes inthem. If youre loading your drinks with sugar, cream etc... then those calories do addup. If you can get by with black co # ee and plain tea great, if not, try to use skim orsoy and try to limit sugar intake. Note- co # ee and tea do no count toward your dailywater goals. De-ca # einated however does!

! Meal Replacements : As its slightly annoying and time consuming to have to cookand eat 6 meals every day, replacing a 1-3 meals with a shake, snack etc... is okay.Just make sure you are still following the plan. If you need some ideas, check out theProtein Shakes & Snacks eBook on our website!

! Protein Powder Recommendations: Weve tested and tasted all of the proteinpowders that your local store has to o # er. We suggest getting vanilla as its the mostversatile. Shoot us an email at [email protected] and well give you ourbrand recommendations based on your goals!

! Healthy Fats: Not all fats are bad! In fact, your body absolutely needs fat to function.Your hair, skin, nails will look like crap without it! The goal is to obtain these fats fromhigh-quality sources and in proper portions. Try sticking to fat oils, olive, coconut,Udos, ax seed, macadamia etc... and DO NOT rely on nuts or nut butters!!!!

! Fake Sugars: Good rule of thumb- if it comes in a pink, blue or yellow packet- itscrap. Try Stevia and Stevia based products like Truvia! But articial sweeteners havebeen known to BLOAT, so use sparingly.

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Step 3: Eat Your GreensEat Things That Are Green. Mom was right! Eat those veggies! Green veggies areimportant for many reasons. First, they are low in calories. Second, because theyre

low-cal you can eat a greater volume of them to keep you full longer. Third, they high incritically important nutrients and antioxidants. Its like putting premium fuel into your car,as opposed to the cheapest economy gas you can nd. Also, there is a ton of studiesand evidence that show that plant-based foods help to control food cravings andovereating. So, when in doubt, veggie-load!

Step 4: Secret Food TricksThere are some foods that denitely create more gas and bloat than others. As foods

e#

ect everyone di#

erently, this will kind of be an experiment. If youre not leaning outas fast as you think you should be and you want to try a few tricks, remove one ormore of the foods below from your diet and see if you look and feel less bloated, morelean etc...

Dairy: Many people have a sensitivity to dairy. This includes milk, yogurt, cheese,cottage cheese etc.. Often it bloats you and you may not even know that its the dairythats doing it. Dont worry about calcium, broccoli, kale, seaweed, brussels sprouts,beans, tofu, bok choy, spinach and peas have as much or MORE calcium than milk..

Oats & Rice : For some people, oats and rice make them retain water. Think about it,when you add water to oatmeal or rice, they soak it up and get pu # y. But if you addwater to a sweet potato, it doesnt. For some people, this with cause water retention,especially in the low-handle area. So- remove the oatmeal or rice and replace it withother non-processed, natural carbs in the last two weeks prior to your vacation orevent.

Turkey : This is another one of those lovely foods that create excess gas in the tummyfor the unfortunate few. The leaner the turkey the less bloat, but some people just cantget rid of bloat while eating turkey. If youre bloating a lot and you eat lots of turkey, trylean beef, sh or chicken instead.

Eggs : Yep, bloating again! Eggs denitely produce some serious gas. If it doesnt e # ect

you, perfect, but if you nd yourself a little pu#

y - skip the eggs in the last two weeksprior to your vacation or event.

Fruit : When youre looking to de-bloat, limit yourself to berries. Blackberries,strawberries, blueberries are lower in sugar and high in antioxidants!

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Step 5: Use Reward MealsYes, reward meals have a place in your nutrition plan! Jet Set Body has 1-3 rewardmeals per week depending on where you are in the program.

Most Important Reward Meal Rule: They MUST be Planned! If you plan your rewardmeal each week, know when youre having it gives you something to work for. If youdont plan it, youll just take it when you feel like it and end up over doing it!

Step 6: Journalling to SuccessYouve probably heard this before, but the best way to make sure youre staying faithfulto your nutrition plan is to write everything down that you eat and drink- yes, drinkscount too! If you have to write down that sneaky handful of chips, or extra brownie,

youre less likely to over-indulge as you wont want to see see it on your journal. Also, if you are having any issues with your progress, its easier to see where youreslipping up if you have a record. Conversely, when you nd what works, its nice tohave the exact plan you followed written down (just in case you ever need to refer to itagain!).

Step 7: HITT Cardio Schedule HIIT cardio burns that fat, and will help get you lean without burring o # tons of hard

earned muscle. Do 3 Days per week of HIIT Cardiovascular Training, with a rest day inbetween.

Treadmill Notes Sprint: Full out, balls to the walls, as fast as you can go. Usually 8mph or higher. Recovery: Fast walk. Usually around 4mph.

Note: To increase the intensity, in crease the speed and/or increase the incline to 3-5%.

Elliptical Notes Sprint: Full out, balls to the walls, as fast as you can go on a resistance of 12-18.

Recovery:

50% less speed & 50% of the resistance. If sprint is at 18, recovery is a 9.

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HIIT Sprints Beginner:

5 minute Warm Up 15 second Sprint 45 second Recovery Repeat for 20 minutes 5 min Cool Down

HIIT Sprints Advanced:


HIIT Sprints Intermediate:



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Step 8: Change Up Your Ab RoutinePlateau (is dened as): To reach a state of little or no change after a time of activity orprogress.

Doing the same exercises, without changing them, over and over is useless. Youvegotta shape those abs, challenge them, and trick them into looking the way you wantthem to! This way, when you remove the fat layer, youve really got something to show!

Step 9: Do Weighted & Un-Weighted Ab

Exercises Abs, like any other muscles:(1) They need to be challenged.

(2) They need a variety of exercises to truly build and sculpt the muscles

(3) They need rest. Do not perform these exercises daily. Muscle growth happens in therepair process, not in the gym. You need to rest to repair. Youll slow down theresting process and they wont grow!

Weighted ab exercises will provide the extra resistance that the muscles need to breakdown so they can grow stronger and build.

Unweighted ab exercises will improve your core strength, and the endurance of theabdominal muscles.

Both are needed to create the slamming six-pack you want.

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Step 10: The Jet Set Body Ab WorkoutDo 3 Days per week of Ab Training, with a rest day in between.

Day 1

Day 2

Day 3

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Exercise Glossary

3-Way Plank : Hold plank on forearms for desired number of seconds, then without coming down fromplank position, turn your body so you are in a side plank on the left arm for desired seconds then turnyour body so you are in a side plank on the right side for the desired number of seconds.

Around the World: Put one end of the Olympic bar in the corner to wedge it, add a 10-25lb weight onthe opposite end. Bend your knees, feet shoulder width apart, grab the end of the Olympic bar (the endwith the weight). Extend the bar straight out over your head, then bring down to right shoulder, extendback out, bring down to left shoulder. Extend the bar out again, bring toward your waist on right side,then back to the extended position and to the left side of waist.

Cable Oblique Punches: On the cable cross over, using the handle attachments, set both cablesapproximately shoulder height. Grab both cables and turn your body to face just one cable. With thecable that is behind you, punch while holding the cable toward the direction you are facing whilesimultaneously pulling the opposite hand. Finish one side and switch to the other side and repeat.

Chair Tuck Ups (with weight): In the chair, place a dumbbell about 8-15 lbs on the oor below yourfeet. While holding yourself up on your forearms, grab the weight with your feet. Tuck your knees intoyour chest, contracting your abs, while holding onto the weight. Lower slowly. Repeat.

Gorilla Crunch (single leg): Hanging on the bar, contract abdominals as you lift one leg straight andbring the foot all the way up to touch the bar.

Gravedigger: On the cable set-up, attach the rope attachment to one side and move the rope to thelowest point. Facing the rope, feet shoulder width apart and a slight bend in knees, grab the rope withboth hands. With your arms extended, bring the rope over your right shoulder, creating a twistingmovement (like you are shoveling and throwing the dirt over one shoulder), then lower back down(digging portion), and repeat on the other side.

Machine Crunch: Using the weighted abdominal crunch machine, make sure legs are in place andsecured and the weight is selected. Slowly crunch in for a count of 2-3 seconds in, and slowly extendback out for 2-3 second count.

Plank Knee to Elbow: Hold a plank on hands. Bring left knee up to touch your left elbow, repeat onother side.

Pop n Press: Put one end of the Olympic bar in the corner to wedge it, add a 10-25lb weight on theopposite end. Stand feet shoulder width apart at angle angle almost leaning into the Olympic bar.Holding the top of the bar (weighted end) with slight bend your knees, bring the bar to the middle ofyour chest (crunching and tightening your abs) and then extend it straight up (un-crunching your abs).

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