WEEK 1 - static.ehplabs.comstatic.ehplabs.com/media/catalog/product/n/e/new_years_kickstarter_guide_week_1.pdf · FAD CLEANSES DON’T WORK, HERE’S WHAT DOES: AN 8 WEEK PLAN TO

WEEK 1K I C K S T A R T E R G U I D E

2017

KICKSTARTER GUIDE WEEK 12017 PAGE 2

INTRODUCTIONFAD CLEANSES DON’T WORK, HERE’S WHAT DOES: AN 8 WEEK PLAN TO BETTER HEALTH

If you’re anything like the average American, cleanse diets and juice fasts piqued on your radar in 2016. Consumers desperate for instagram-wor-thy weight loss turned to trendy DIY juicing regimens or fast plans to “cleanse” the body of toxins and drop a pant size or two, fast. Or so they said.

While the appeal of juice cleansing leaves little to be desired (No food? No thanks, or so you’d think), many people find “cleansing” to be more socially appropriate than “dieting”. In a culture fed up with fad diets and trends, cleansing has been touted as a natural and healthy way to kick unhealthy habits and restore metabolic function.

Despite the fact that juicing and other cleanse rituals are a fad unto themselves, the popularity of these plans has prevailed. While science has virtually refuted any claim that cleanse rituals or juice fasts help “rid” the body of toxins (the liver and kidneys do that), many people still cling desperately to the belief that cleanse rituals are the key to weight loss or weight management.

Studies have shown that people who spend time cleansing and juicing tend to have less healthy habits both pre and post cleanse; the behaviors associated with cleanse dieting tend to be associated with binge eating, high consumption of junk food, alcohol, and fast food.

While the aims of cleanse dieting and juicing are good (to restore balance and health), the means to go about these changes are invalid and don’t support the long-term changes needed to create a healthy balance and promote weight loss or weight maintenance. Alas, quick fasts and fad cleanses are a waste of time.

A BETTER WAY- WEIGHT LOSS AND HEALTH FOR LIFE, NOT WEEKS

However, that doesn’t mean that those in need of a change don’t have options. There is a plethora of data on what works and what doesn’t when it comes to supporting long-term behavioral changes. The data on weight loss (and more importantly, lasting weight loss) consistently shows that certain behaviors bring about healthy outcomes, while others predict failure.

Additionally, the rate of change is heavily predictive of both success and failure. Too much too soon is a recipe for disaster, but there must be enough change to set goals, see results and fuel motivation.

WHAT TO EXPECT

Our eight week plan does just that: each week, you’ll be introduced to a new goal to help make over your diet and nutrition behaviors. Each goal will improve your nutritional intake and introduce a new set of behaviors to promote a healthy weight and lifestyle.

You will also receive training tips and a different workout each week. This will cover different training methodologies, technique, as well as different recovery strategies. The key to reaching your goals and maintaining your results is variety - and variety is exactly what you’re going to get.

If you have an off day or an off week, that’s ok - just hang in there! If there’s a week you struggle to meet your goal, repeat the week before continuing on. Ready to get started? Proceed ahead to Week 1 - no celery or beet juice necessary.


TRACKINGHOW TO TRACK YOUR PROGRESS

We like results, and we want them fast. While weight loss takes time, one of the places we can easily see results is in our workouts. While the changes we want won’t happen overnight, there are several ways to track progress.

WHY TRACK YOUR PROGRESS?

1. Makes your exercise and results quantifiable2. Allows you to set and track goals3. Makes you more accountable4. Images show you visual changes you might not notice5. Notice differences in how you feel6. Allows you to review your nutrition and eating habits

BEST WAYS TO TRACK YOUR PROGRESS

1. Before and after photos. Take several photos of yourself before starting this 8-week program, and a few more every week in the same poses. This is a great way to monitor your progress and determine what areas need improvement, especially those times when you feeling like nothing has changed.

2. The fit of your clothes. Take note of the fit of your clothes, and how they are sitting. If your clothes are getting looser around the waist, you know you’re on the right track.

3. Create a diary. Write down how energetic you felt waking up, obstacles/barriers that have presented themselves and how you overcame them, or how you gave in. This allows you to learn from your successes and defeats.

Also note down:• Exercises completed - including grip, stance and machine settings

where relevant• Reps • Sets • Recovery time for each set• Tempo (if used) • Rating of Perceived Exertion • Workout duration• Adjustments for next week• Any general feelings and observations

4. The scale. The numbers don’t lie. The scale is the most popular way for people to track their progress, but there’s a right way and a wrong way to use the scale:

• Don’t weigh yourself every day! The average person loses 1-2 pounds per week. Checking the scale every day and seeing no changes can be frustrating and make you want to give up. Weighing yourself every two weeks is plenty.

• Weigh yourself in the morning before eating. Your most accurate weight is when you first wake up in the morning, before you have had anything to eat or drink, so this is the best time to weigh yourself.

GETTING STARTED

Step 1 - Take three before photos in something you feel comfortable in - front, back and sides. Remember to use that same outfit for each week that you take photos so that you can see subtle changes.

Step 2 - Create a training and nutrition diary. This can either be an app, or you can handwrite it - either way, this diary will help you to stay on track.


CONTENTS

5

9

11 13

NUTRITION

WORKOUT TIPS

RECIPES SUPPLEMENTS

7TRAINING


NUTRITION

This week’s goal will require you to focus on Caloric beverage consumption: what beverages may be sabotaging your efforts on the scale, and where can you cut back to meet your long term goals?

THE ISSUE: LIQUID CALORIES

Between gourmet coffee beverages, energy drinks, sports drinks, trendy juices, alcohol, and soda, it may be time to rethink your drink: the average American now consumes 385 Calories per day in beverages, resulting in poor weight and health outcomes.

Caloric beverages tend to increase body weight in a more insidious manner than Calories consumed through whole food. Most people don’t account for Calories in beverages in the same manner that they account for the Calories in food. Beverages are often viewed as a necessity; while meals, snacks, and other “chewable” moments require more thoughtful consideration, mindfully sipping at a beverage does not.

Now, before you run scared, refusing to give up your white wine or sweet tea, consider this: studies have shown that consumption of Caloric beverages is directly associated with increased body weight. A consumption of 385 Calories in excess of Caloric need is enough to promote a gain of 40 lbs in a single year.

SO HOW ARE SO MANY AMERICANS ABLE TO CONSUME CALORIC BEVERAGES WITHOUT BECOMING MORBIDLY OBESE?

For most people, consumption of Caloric beverages is not in excess of Caloric intake- thus, weight remains unchanged, or increases only moderately. While a total weight gain of 40 lbs would be expected if a 385 Calories excess were accrued each day, the actual number of Calories consumed in excess of Caloric need may be fewer.

However, for many Americans, the number of Calories consumed through beverages alone is enough to cause weight gain over time.

Assuming a consumption of even 200 beverage Calories each day, with only 50 of those Calories in excess of Caloric need, the average consumer would gain 5 lbs in a year. On the other hand, reducing consumption by that same amount would produce a loss of 5 lbs per year.

For those of us that are weight-conscious, liquid Calories are particularly potent. Liquids do very little to promote satiety (the feeling of fullness), and tend to contribute less nutrition than food consumed in its whole form.

Often, liquid Calories are high in added sugar or fat, both of which may increase risk for heart disease and Type II diabetes.

WAVE SO-LONG TO THE LIQUID IV!

WEEK 1 GOAL: THIS WEEK, STICK TO WATER, BLACK COFFEE, DIET SODA, SELTZER WATER, AND OTHER ZERO CALORIE BEVERAGES. LIMIT TOTAL CALORIC BEVERAGE CONSUMPTION TO 200 CALORIES OR LESS PER WEEK.


SO ARE BEVERAGES WITHOUT ADDED SUGAR HEALTHIER?

Not exactly. Although added sugars tend to receive a bad rap, even beverages without any added sugar can still pack a punch. Fruit juices, smoothies, and gourmet tea beverages tend to have “health halos” that lull us into a false sense of safety.

Fruit juice, for example, contains as many Calories and grams of sugar as soda - the sugars have the same effect on weight and health outcomes, even though they’re often touted as healthful, “naturally occurring” sugars.

Ultimately, beverages without added sugar can be just as Calorically dense and high in sugar as beverages containing added sugars.

Remember- all Calories are equal: regardless of whether or not sugar has been added to a beverage, the Calorie content alone is enough to promote weight gain.

NUTRITIONWAVE SO-LONG TO THE LIQUID IV!


TRAINING

Going to the gym for the first time can be very daunting. Gyms are often loud, busy places where everyone seems to know exactly what they are doing. You’ll also see a wide variety of exercises being performed, the purpose of which is not always apparent. Many new gym goers limit themselves to easy-to-use cardio machines which is fine except that cardio is not the best way to strengthen and condition your muscles. To do that, you need to lift weights.

TRAINING TERMS

Weight training, resistance training, strength training, pumping iron – all these terms describe overloading and training your muscles with some form of load. You can do this by using free weights such as barbells and dumbbells, medicine balls, your bodyweight, or machine weights. For beginners, machine weights are arguably the best way to start.

MACHINE WEIGHTS

Most gyms have at least one machine for every muscle group in your body, and many have several, so you have plenty to choose from. These machines are often labeled so you can learn exactly what part of your body you are exercising. The machine name often gives the game away too – the leg press is a leg training machine, and the shoulder press is a shoulder training machine. This all helps make your first workouts a little easier. Machine weights offer several benefits to new gym users over free weights and other forms of resistance training.

BENEFITSGuided movement – the weights move on rails which make them easier to handle. You don’t need to worry about balance and coordination; you just hop on the machine and start exercising. In contrast, free weight exercises require an element of skill and technique that you might not be ready for just yet.

Targeted training effect – when you use a weight machine, it’s very apparent which muscles you are working. This makes program design somewhat easier. Just choose a machine for each of your major muscle groups, and you have an instant workout; no planning required.

Safe – unlike free weight exercises, if you are unable to complete a repeti-tion, you are in no danger of dropping a heavy load on yourself. Just lower the weight back down and walk away unscathed. This is in stark contrast to many popular free weight exercises where a failed lift could result in serious injury.

Quick to adjust – whatever your current level of strength, you can select the right load for your muscles in just a couple of seconds. Chose the wrong weight? Don’t worry; just move the loading pin up or down as necessary.

Comfortable – padded seats, strong back supports, and providing adjustments to suit your height, machine weights are mostly very comfortable to use. This makes your workout more pleasant and enjoyable.

MACHINE WEIGHTS – HOW TO USE THEM TO GET YOU STARTED

CLICK TO PLAY

https://www.youtube.com/watch?v=Y56-6PzM-yI&feature=youtu.be


GENERAL INSTRUCTIONS FOR USING MACHINE WEIGHTS

With so many different machines available from a large number of manufacturers, it is impossible to provide a single set of instructions that is correct for all the machine weights you are likely to encounter. However, here are some standard guidelines that apply to most machines.

1. Adjust the machine to fit your height and limb length Most machines offer adjustments so you can exercise comfortably and safely. Take advantage of this and set the machine up so it is right for you. Make sure that the machine’s main pivot points line up with your joints i.e. your knees line up with the hinge on the leg extension and leg curl machines. Most machines provide numbered adjustments. Make a note of the settings you use to make your next workout easier.

2. Start with a light loadDon’t just use whatever weight the person before you was using! If you have never used a particular machine, start light to get used to what may be an unusual movement. You can always increase the weight on your next set or workout. Record the weight you use so that you know where to start for next time.

3. Move smoothly and deliberatelyKeep the tension on your muscles by moving slowly, smoothly, and deliberately. Take around two seconds to raise the weight and another two seconds to lower it. Any momentum will make the exercise easier and less efficient.

4. Keep the rest of your body relaxedThe only part of your body that should be tense is the muscle group you are exercising. Make sure you keep the rest of your body relaxed. Breathe in time with your movements as holding your breath can cause a big increase in blood pressure.

5. Try not to let the weights touch down between repsAny time the weight stack touches down means your muscles are getting a brief rest. This makes whichever exercise you are doing a little easier. Use a full range of motion BUT do not let the weights touch down between reps. If you can hear the weights clanging together, you are not doing the exercise properly.

6. Place a towel between you and the machineFor hygiene reasons, always sit or lie on a towel when exercising. This will soak up your perspiration and also shield you from the perspiration of others. Doing so will reduce the risk of cross-contamination and may help prevent infections.

7. Ask for help if you don’t know how to use a particular machine Some machines are a little harder to use than others – even if you watch someone else using it first. As safe as weight machines are, they can still cause injury if used incorrectly. If you are baffled by a machine, ask the resident gym instructor how to use it safely.

Machine weights are an excellent place to start your fitness journey; they make exercise simple. They are not only for beginners - advanced exercis-ers often use them too. However, they are particularly good for providing you with an instant workout. You will undoubtedly progress to free weight exercises in time but, for now, use machine weights to help you get into gym training in the first place.

TRAININGMACHINE WEIGHTS – HOW TO USE THEM TO GET YOU STARTED


LEG PRESSREPETITIONS

10

REPETITIONS

10

REPETITIONS

10

1. Place both of your feet on the foot plate of the leg press ma-chine, ensuring your back is flat against the chair

2. Push through your heels making sure your ankle, knee and hip stay in one line

3. Lower back to the original position before repeating, ensuring you keep tension on your leg muscles

4. Do NOT fully extend your legs - this can cause injury

1. Sit in the chest press machine and make sure your feet are comfortably on the ground and your back is firmly against the chair

2. Using the handles, push your arms straight as you exhale - pause for one second

3. Slowly bend your arms back to the starting position, keeping tension on your upper body muscles

1. Adjust the length of the ankle pad so that it sits about an inch above your shoes

2. Bend your knees and bring your heels to your glutes - hold this position for 1 second

3. Slowly lower your legs back to the start, ensuring your hips stay against the bench at all times

CHEST PRESS MACHINE

LYING LEG CURLS

NICE AND SIMPLE, 3 SETS OF 10 REPS FOR EACH EXERCISEFOCUS ON SLOW, CONTROLLED MOVEMENTS FOR EACH REP - 2 OR 3 SECONDS EACH WAY

TARGET:FULL BODY

ESTIMATED TIME:30-35 MINS

WARM UP: EXERCISE BIKE | 10 MINUTES

WORKOUT CONTINUED ON NEXT PAGE

WORKOUTMACHINE WEIGHTS


1. Stand with your feet pointed straight ahead on the step of the machine with your heels hanging off the back

2. Push up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up

3. Slowly lower your heels through your whole range of motion and repeat

1. Lie on your front and rest on your elbows with your legs straight

2. Lift your hips up off the floor and with braced abs and your body straight, hold this position for 30-seconds

3. Don’t allow your hips to sag or your back to round, and squeeze your glutes

4. Perform plank on your knees to make it easier

CALF RAISE MACHINE

PLANK

1. Grip the handles with both hands and keep your chest proud2. Pull the handles until they reach your stomach, ensuring you

pull through your elbows to engage your back muscles3. While keeping tension on your upper back muscles, slowly

straighten your arms and repeat

CABLE ROW

WORKOUT CONTINUED BELOW

WORKOUTMACHINE WEIGHTS

30SECONDS

REPETITIONS

10

REPETITIONS

10

COMPLETE YOUR WORKOUT WITH A WARM DOWN CONSISTING OF 5 MINUTES OF SLOW CARDIO ON THE BIKE & ACTIVE STRETCHES OF MAJOR MUSCLE GROUPS


RECIPE ADVICE

SIMPLIFY YOUR MEALS

The best way to start your health and fitness journey is in the kitchen. Knowing what to cook and what’s healthy can be daunting, so the best thing to do when you’re starting out is to simplify your meals.

As a general rule, use 4 main ingredients per meal - structure the majority of your meals like this for the first week and you’ll be well on your way:

• Choose a single protein source - eg. chicken breast or turkey• Choose a single carbohydrate source - eg. brown rice or sweet potato• For the last 2 ingredients use vegetables or salad - eg. broccoli, spinach, asparagus

Nobody likes to eat the same thing for each meal, so add variety to meals by changing the vegetables or salad for each meal, and adding fresh herbs where possible.

Nutrition is easy! You just have to keep it simple

CLICK TO PLAY

https://www.youtube.com/watch?v=dA_tHmtAS1c&feature=youtu.be


RECIPES

INGREDIENTS

½ cup microwave in-bag brown rice6-8 oz boneless skinless chicken breast, diced6 oz snow peas1-2 tsp garlic

DIRECTIONS

1. Prepare rice to package directions in the microwave2. Heat a skillet over medium-high heat and coat with nonstick spray

and minced garlic3. Saute diced chicken until almost cooked, then add the snow peas4. Toss together with prepared brown rice and 1 tablespoon soy sauce

(optional) to serve

GARLIC CHICKEN, SNOW PEAS AND BROWN RICE

COOK TIME: 10-15 MINS

SERVES


RECIPES

INGREDIENTS

6-8 oz boneless skinless chicken breast, diced10 oz broccoli florets1 tsp chili flakes1 cup brown rice to serve (optional)

DIRECTIONS

1. Heat a skillet over high heat and coat with nonstick spray2. Add the chicken and chili flakes (if using) and toss until it starts to

brown3. Add the broccoli florets and cook for a further 2 minutes4. Serve with 1 cup of prepared brown rice if desired

CHICKEN & BROCCOLI

COOK TIME: 10-15 MINS

SERVES


SUPPLEMENTO F T H E W E E K

MALE SHRED BEGINNER STACK & FEMALE WEIGHT LOSS STACK

OXYSHRED WHEN TO TAKE• First thing in the morning on an empty stomach to maximize fat

burning throughout the day• Can be used 15 minutes before training to provide you with extra

energy and focus for your workout

BENEFITS• Mobilize and burns stubborn fat cells• Gives you energy throughout the day • Boosts your metabolism as well as immunity• Limits calorie absorption & tastes delicious

WHAT’S IN THE STACK?1. OXYSHRED2. ACETYL L-CARNITINE

WHEN TO TAKE• OXYSHRED: For optimum results take twice daily - first thing in the morning on an empty stomach,

and on training days, consume 15 minutes prior to exercise• ACETYL L-CARNITINE: Mix 1-2 scoops with OxyShred drink to maximize metabolic activity and fat

loss

BENEFITSIf you are a newcomer to fitness and health supplements and looking at starting your weight loss journey, look no further than the Male Shred Beginner Fat Loss Stack and Female Weight Loss Stack. It includes your fundamental weapons of fat destruction, and will assist in getting your body to an elevated level of thermogenesis. Stacking OxyShred and Acetyl L-Carnitine will ensure that you have the fundamental fat burning, metabolism boosting, natural energy enhancing and appetite suppressing nutritional supplement combination. The combination of OxyShred and Acetyl L-Carnitine will ensure that your fat receptor cells are triggered to enhance the fat breakdown process, and the free fatty acids are transported into the core of your muscle cells to be burnt off as natural energy.

BEGINNERS GUIDE TO OXYSHRED CLICK TO PLAY

https://www.youtube.com/watch?v=ubALdIL9Q3o&feature=youtu.be


CONCLUSION

NEXT WEEK....

If you know someone that was waiting for the new year to get started on their fitness journey, share this with them and help them get started.

Most New Year’s resolutions go down in a fiery ball of shame and regret come February, with most people hopping on the New Year bandwagon and losing steam by Valentine’s Day. Come Spring, they’re once again in a panic, resulting in a never ending cycle and punishing themselves in the gym for a winter spent beside the cookie platter.

Get started now so you feel and look amazing for Summer!

SHARE YOUR WORKOUT AND PROGRESS WITH US ON SOCIAL MEDIA SO WE CAN SEE YOUR PROGRESS! TAG AND FOLLOW @EHPLABS AND USE #TEAMEHP #EHPLABS

MAKE MORNING WORKOUTS WORK FOR YOU

SIMPLE & HEALTHY BREAKFAST IDEAS

Documents

WEEK 1 - static.ehplabs.comstatic.ehplabs.com/media/catalog/product/n/e/new_years_kickstarter_guide_week_1.pdf · FAD CLEANSES DON’T WORK, HERE’S WHAT DOES: AN 8 WEEK PLAN TO