Weekly Meal Prep! We highly suggest investing in a few useful kitchen tools to make your life much easier as well as allowing you to be able to focus on the important things: lifting hard and getting BUFF! What does that mean? We use our slow cookers all the time and cannot recommend them enough. They are cheap, dependable, and require very little cooking knowledge. Just plug it in and let it do its thing!
The rice cooker, much like the Slow cooker, is a cheap kitchen appliance for cooking rice. Easy, huh? So where do you store it all?
We recommend picking up some cheap glass or plastic reusable containers. Just throw them in the fridge and grab one whenever you need it! Put your lid on tight and shake it up until you see all the ingredients blended together. The next morning, pull it out of the fridge, give it a couple more shakes, and open it up. To find out your heart rate max, subtract your age from When you run into a particular spot that is tight, just hold the pressure of the foam roller until it releases.
You can also incorporate dynamic warm-up exercises such as Jumping Jacks, Inchworm, and High Knee Walks as well, if you feel extra tight. Spend about 5 minutes on your dynamic warm-up. That means you will perform 20 repetitions of Lateral Squats and move onto the next exercises. If for instance you were to see 3 x 12 that would mean 3 sets of 12 reps. Meaning you would perform 12 reps, rest for seconds and perform another set until finished.
When done you would then move onto the next exercise. Perform a movement that is the opposite of a crunch, meaning focus on the extension and the stretch of your vertebral column. Complete about 10 reps and roll up a few inches and repeat. As with mobility and stretching we have included our section on abs separate from the main four phases of our 12 Week Plan.
Abs exercises should typically last about 15 minutes. Each static stretch will be held for 10 - 30 seconds with sets of 1 - 3. A good rule of thumb is to stretch out the muscle group you have just worked that day. The Lunge Stretch This will focus on the hip flexors Psoas muscles. The tightness of this muscle is usually tied to lower back pain, so if you suffer from chronic lower back pain, this stretch will definitely help. Keep your torso vertical as you slowly push your hip forward. You should feel the stretch in your inner hip and quad muscle.
As soon as you start to feel discomfort, stop and hold. The anterior muscles tend to get worked a lot throughout the week and have a habit of being overly tight, causing Upper Cross Syndrome.
Introducing this stretch on a regular basis will help alleviate bad posture. Stand near a wall or pillar with your elbow bent and hand behind your head. Place your elbow against the wall or pillar and slowly lean forward until you feel slight discomfort in the Pectoralis. Forearm Stretch This will focus on the Flex ors of the forearm. Keep your hands pressed tightly together as you bring them vertically down the body until your feel slight discomfort.
This will increase blood flow and decrease tightness in the Flex ors of the forearm. If you feel your forearms fatiguing before your biceps during biceps curls, this stretch might be the cure. Having an overly-tight muscle in this case forearms will decrease blood flow and decrease the amount of lactic acid that is being flushed out of the muscle.
Start in the pushup position and drop your hips to the floor while keeping your arms straight. Arch the lower back and pull your chest upwards until you feel the stretch in your abdominal area. A lot of dudes and girls focus so much time into crunches, they forget that as the muscles get tighter, they shorten in length and start to pull your spine in an unnatural position; creating postural deficiencies.
Rear Deltoid Stretch This will focus on the posterior muscles of the deltoid. Bring one arm across your body and gently hug the arm inward to the body until you feel the stretch. You might have to make slight adjustments to the angle to feel the full benefit. Having tight glutes can lead to the Piriformis effect of the Sciatic nerve. In some cases, this causes Sciatica, which is the leading cause of lower back pain, and includes symptoms such as a shooting pain down your leg, due to the nerve being pinched by the tightness of your piriformis.
This stretch will help alleviate tightness and decrease pressure put on the sciatic nerve. Bring one leg in front of you with the knee bent, while the opposite leg is straight behind you.
Slowly sit into the leg that is in front until you feel a deep stretch and slight discomfort in the glute. Kneel down and sit on your heels. Keep the knees about shoulder width apart. Stretch your hand out onto the ground as you lean forward letting your torso face the floor and to low enough to rest your forehead onto the floor.
Take a deep breath and relax your back muscles. If the hamstrings are too tight, you could suffer from knee pain because of the shortening of tight muscles, pulling on joints in an irregular manner, decreased rOM and blood flow, causing the destabilization of the knee. Keep your knees locked, feet flat and bend at the waist, reaching for the floor until your feel the stretch in your lower back and hamstrings. Floor Hurdle Hamstring Stretch This stretch helps to isolate each hamstring separately.
Lower Back Stretch This will help relieve tightness in the Erector Spinae muscles and a little in the glute. Sit on the floor and bring one knee up towards your chest and cross that foot over your leg that is straight out in front of you on the floor. Twist in the waist away from your leg, using the back of your arm to push against your raised leg, helping you rotate your torso.
Make sure you feel this stretch in the muscle and not in the spine. Tight quads with weak hamstrings can cause increased chances of AcL injury. Tight quads can also affect the hips and, when not taken care of, can cause anterior pelvic tilt and rounding of the lower back.
Stand on one foot and, bending at the knee with the opposite leg, bring the foot to your glute, grabbing it with your hand and pulling into your glute until your feel the stretch and slight discomfort in the Quadricep.
Latissimus Dorsi, Teres Major and Triceps Stretch extend both arms above your head and bend at the elbow with one, bringing the hand behind your head. With the other hand, grab the elbow of the bent arm and apply inward and downward pressure until your feel the stretch in the Triceps Brachii. First, gently bring one ear to your shoulder by grabbing the top of your head and gently pulling downward, then switch to the next side.
Bring your chin to your chest by grabbing the back of your head and gently pulling forward. Pull your head back, raising your chin in the air, and finally bring your chin to your shoulder on both sides. The leg that is placed behind you will be locked out with both feet pointing forward. That's about it for me in terms of training Hollywood actors or actresses in person, but recently I was asked, "Imagine you're working with a major film star who has eight weeks to lose 30 pounds of fat and build some muscle in preparation for the lead role in the latest Hollywood blockbuster.
What do you do with them? I would have control over every single thing that they eat. That's the biggest ticket to success here. No booze, no excess sugar, and just giving them enough reward to stick with the program. If this "star" is a typical overweight, sedentary individual, we'll have no problem getting rid of 20 pounds of fat through nutrition. As for exercise, we need to be consistent, and stick with our intensity principles.
We would do 3 hard workouts per week using strength training followed by interval training with the program being centered around basic movement patterns done with free weights. Everything is done in supersets in the workout to get more done in less time. For example, we might do a squat supersetted with a pressing exercise. I also like to pair free weight exercises and bodyweight exercises in supersets, for example, a dumbbell split squat paired with a decline pushup.
We'll do 3 superset pairs, each for sets, and stick to 8 repetitions per set. Then we'll finish the workout with 6 hard intervals of seconds with seconds rest between each.
This way, we are in and out of the gym in 45 minutes. On "off days", we'd still get at least 30 minutes, if not 60 minutes, of low-intensity exercise. But it wouldn't just be slow cardio. Instead, we'd focus on low-intensity bodyweight training. For example, if the actor can do a maximum of 25 bodyweight squats, 15 pushups, and 5 chinups, we would use easier versions of those exercises in circuits. Here's a sample 6 exercise bodyweight circuit that we'd do at least 3 times, doing 10 reps per exercise.
Wall Squat Kneeling Pushup Beginner Inverted Bodyweight Row Step-up Stability Ball Leg Curl Mountain Climber After that, we might cross train with a variety of cardio exercises to avoid overuse injuries that occur when you repeatedly do the same activity and nothing else.
So that's pretty much it. If he or she sticks to their nutrition, we're as good as gold and the actor will be ready just in time.
Much like my trainer in LA, Craig's workouts were always different: the exercises, the supersets, the weights And my co-stars couldn't believe how great my arms looked, thanks to Craig helping me do my first chin-up.
Thanks Craig! After 22 weeks of TT, I am now down to lbs and Very useful article buddy keep it up I came to know a website that are having good motivational Books on Hill Running and other motivational contents.. Your blog contains great information. Thank you very much to share with us! Not only that, but this equipment will be with you for many years to come as you progress on your B. To find out your heart rate max subtract your age from When you run into a particular spot that is tight, just hold the pressure of the foam roller until it releases.
You can also incorporate dynamic warm-up exercises such as Jumping Jacks, Inchworm, and High Knee Walks as well, if you feel extra tight. Spend about 5 minutes on your dynamic warm-up. Perform a movement that is the opposite of a crunch, meaning focus on the extension and the stretch of your vertebral column.
Complete about 10 reps and roll up a few inches and repeat. The benefits of stretching are increased flexibility and range of motion, increased blood flow to the muscles being stretched, decrease postural deficiencies due to tightness in various muscles, and decrease delayed onset muscle soreness DOMS , decrease pain in areas such as lower back, shoulder, knee etc.
Each static stretch will be held for 10 - 30 seconds with sets of 1 - 3 depending on which areas are the most tight. The Lunge Stretch This will focus on the hip flexors Psoas muscles. The tightness of this muscle is usually tied to lower back pain, so if you suffer from chronic lower back pain, this stretch will definitely help. Get in the Lunge position and bring one knee to the floor. Keep your torso vertical as you slowly push your hip forward.
You should feel the stretch in your inner hip and quad muscle. As soon as you start to feel discomfort, stop and hold. The anterior muscles tend to get worked a lot throughout the week, and have a habit of being overly tight causing Upper Cross Syndrome. Stand near a wall or pillar with your elbow bent and hand behind your head. Place your elbow onto the wall or pillar and slowly lean forward until you feel slight discomfort in the Pectoralis.
Grab onto a pillar or anything that can act as a grip and slightly lean forward as you pull your hips back, creating a stretch in the Lat. Report DMCA. Home current Upload. Home Buff Dudes Superhero Plan. Words: 34, Pages: Preview Full text Loading documents preview All rights reserved.
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Dudes, LLC P. Box Madras, OR www. Consult your physician before starting any exercise program. Stay safe. Stay Buff. It's because inside of you there's something locked away. Something special. And this book will act as the key.
It's time to become the superhero you. This supersized guide features a 15 week workout plan, exercise tutorials, sample meal plans and much more. A superhero is a character, usually possessing supernatural or superhuman powers, who is dedicated to fighting the evil of their universe and protecting the public. By most definitions, characters do not require actual superhuman powers or phenomena to be deemed superheroes.
Merriam-Webster dictionary gives the definition as "a fictional hero having extraordinary or superhuman powers; also: an exceptionally skillful or successful person". Is it a longer road than being blessed at birth with mutated supergenes?
Looking back on it now, the B. Dudes video philosophy really is no different than our philosophy in the gym - or life - in general. Keep it simple, stay consistent, and always strive to become a better version of yourself while trying to better those around you as well.
We are very honored to have your continued support and we both appreciate the positive feedback, motivational stories, pictures, and just knowing there's a whole lot of dudes and grrrls out there looking to become B.
We salute you all! Foam Roller - Used for myofascial release and pain reduction. Weight Belt - Used for external structural support. Especially useful for the Strength Stage, week 3. Again, especially useful for the Strength Stage. Jump Rope - A versatile and cheap!
Shoes - Sounds like common sense, but shoes can differ drastically. Try and grab a pair of cross trainers which are durable for both cardio and weightlifting. If you plan on sticking to weightlifting only a flat soled shoe such as Chuck Taylors is a great choice. Cheap, ridiculously easy to use and a must have tool for meal prepping. A Buff Dude or Grrrls best kitchen friend. Meal Prep Containers meal prepping not only saves you a ton of time, but it also helps control the amount of calories and macros you consume in order to achieve your unique physique goals.
Shaker Bottle used for storing water, protein, and more. A cheap, amazing tool. Especially for those on the go.
What are macros? Macros is short for macronutrients. Food is made up of macros, which provide the calories our body uses for energy, growth, and other bodily functions.
There are three macronutrients: protein, fat, and carbohydrates, and we need all three of these to survive. While each of these macronutrients provides calories, the amount of calories that each one provides varies. Want to gain weight? Want to lose weight? We recommend subtracting in the range of calories from your TDEE. Remember, consistency is key. Give yourself at least a month or two in order to see results before giving up or modifying your calories and macros.
Feel free to modify and evolve your calories and eating habits as you continue your journey! An easy way to put this into simple math is to add calories on top of your TDEE. So, taking that 3, calories and dividing into different macronutrient splits would look something like this This is a macro split that has worked well for us in the past and we usually stick closely with this split. It works out to higher amounts of protein around 1.
This example shows a more moderate middle of the road amount on each macronutrient percentage. As you can see, there are many different ways to split up your macronutrient percentages, and these examples are only a few that are available.
Take the time to assess your macro split, the calories that you need for your body 12 type either for bulking or cutting , and what does and does not work for you, because this will be one of the most important variables when it comes to the kind of progress you make. A perfect way to introduce carbs, fiber, and protein to break the fast. The higher sugar is geared toward replenishing the glycogen lost throughout the workout.
I like to have sweet potato fries with my burger patties, but feel free to switch those out with rice. The goal here is to lighten the meals as you get closer to bedtime.
Also, introducing casein a slower digesting protein will focus on releasing amino acids into your body as you sleep - helping keep you in a more anabolic state. These are mine, yours will vary.
Overnight Oats cal, 8. And if you have a day where you really feel like you just want to eat whatever you want? Go for it! The important thing is staying consistent overall. I try my best to drink a gallon a day.
What makes this task easier is grabbing a jug and just carrying it around with me. You know, saving the world and all that. In the midst of this comes food. You gotta eat, right? But who has time to cook? Enter Meal Prep! Much like a trusty superhero sidekick, Meal Prep is there to help you get in your calories and stress less about the time consuming process of carefully crafting multiple meals. Think of attempting to build the finest sports car imaginable the Buffmobile, naturally and then filling the fuel tank with sludge.
Would it hinder its performance? Of course! The same goes for your body. Below we showcase some of our favorite meal prep recipes covering breakfast, lunch, and dinner. These recipes will not only help to save you precious time, but they are easy and inexpensive ways of getting some high octane superhero fuel into that body of yours!
No problem. Overnight Oats are a total life and time saver! You need one that can withstand some hard shaking. Put your lid on tight and shake it up until you see all the ingredients blended together. Put your container into your refrigerator overnight. The next morning, pull it out of the fridge, give it a couple more shakes, and open it up.
The base recipe is vegan, but feel free to add in some meat or cheese to make the chili B. Chop up and cook your bell peppers, onions, and garlic on the pan until the onions start to brown. This should take around 10 minutes. Place these ingredients into a slow cooker. Next, chop up and stir in your spinach, zucchini, and yellow squash, and then drop in your corn, black beans, garbanzo beans, and kidney beans. Diced tomatoes and tomato paste come next with chili powder, cumin, oregano, parsley, salt, and black pepper.
Mix it all up a bit and pour the vegetable broth over all the ingredients. Set the cooker on Low, and cook for about 5 hours. If chili seems too thick for your liking, add more vegetable broth. After the 5 hours are up, mix a bit, let it cool a tad, and dig in! Once finished, turn your stove to a medium setting, add your oil and then place the onions and carrots into the pot. Stir it around a few times as it cooks. While those are cooking, you can chop your celery and cabbage.
Just as the onions are turning translucent, you can add the chicken broth and water. Bring this to a boil. Now add the celery and cabbage and stir it all together.
You may need to turn the temperature down to medium low. Cover and let it simmer for about 15 minutes. As this is taking place you can chop up the chicken. Once the 15 minutes are up, carefully lift the lid and add the chicken and your seasonings. The amounts are up to you and your tastebuds Cover and simmer another 15 to 20 minutes.
Once you have it in your bowl you can sprinkle chopped chives or green onions. Enter the superhero training facility. Look around at all these marvelous machines.
Bench Press. Power Rack. The body is a vessel that carries out the bidding of a small 3 pound , squishy, grey alien that is living between two ears. That alien thing is actually you! By sending and receiving signals electrical and chemical , you perceive and receive countless amounts of information day to day to help you function and survive by seeing, smelling, feeling, hearing, and tasting your way through life.
But like so many things, we can become better at something if we simply practice it. Our minds and bodies are amazing at adapting - this is one of the reasons why we are such a successful species. Through challenges and hardships, we adapt. Okay, so that's pretty obvious, but it's amazing nonetheless. We believe in you! It aids in allowing you to move more freely without feeling unnecessary stress on your body.
Keep your torso vertical and your feet planted firmly on the ground; knees inline with your toes. This will ensure you are getting the full benefit. Hold on the position you feel the most tightest in. The Scorpion 3 sets x 10 reps each side TIP: Keep your sternum and shoulders against the ground as you twist your lower trunk.
Perform this movement slow and controlled. Arm Circles 3 sets x 15 - 20 seconds TIP: Start with making small circles with your straight arms, and progressively increase the size of the circles.
Feel the stretch in your inner thigh and outer glute. Leg Swings 2 sets x 15 reps each side TIP: Swing your leg in a quick manner, and make sure your toes are pointing forward on the anchored leg. The Scorpion 2 sets x 10 reps each side TIP: Keep your sternum and shoulders against the ground as you twist your lower trunk. Start light and hold the top position for a short time to ensure proper muscle contraction. Tips: Exhale out as you reach the top position to help with abdominal contraction.
Tips: Have a slight bend in your elbows to help alleviate any possible strain in the elbow joints. Tips: Keep your forward facing foot flat on the ground. Make sure your torso is vertical. Tips: Keep a neutral chin. To increase a stretch in your hamstrings, arch your lower back. Tips: Try to maintain a fluid motion as you change the dumbbell positions from wide to close.
Repeat on the other side. Tips: Placing your feet wide in the push-up position will stabilize you when performing the rows. You should feel a stretch in the hamstrings. Tips: Squeeze the dumbbells firmly to engage your forearms. Keep a tight core and neutral chin. Tips: Pick a spot on the floor to look at to help balance you throughout the exercise.
No bouncing. Tips: Remember to utilize hip extension to create the power for this lift. Tips: Slightly arch your lower back as you row the dumbbells upwards. Bring your elbows as far back as possible. Tips: Keep your shoulder over your elbow. Tips: Keep your knees inline with your toes. Tips: Keep your chest up, shoulders back and neutral chin. Tips: Catch your fall by flexing in the knee and hip; absorbing your weight and using the energy to perform the next rep.
Tips: Bring the dumbbell up until your upper and lower legs are at a 90 degree angle. Tips: Use your hands and place them on the ground or bench to help balance yourself if needed. Tips: Bring the dumbbells upwards in a slight arching motion from the starting position to the end position. Tips: Bring your elbow up as high as possible to ensure the best contraction of the back muscles.
Tips: Do not use momentum by swinging.
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