Body Transformation Blueprint™ Pdf, Ebook By Sean

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The Body Transformation Blueprint™ by Sean Nalewanyj By Sean Nalewanyj Important Notice: You MAY give away, share and distribute this report! (As long as none of the content is altered, extracted or re-sold and all of the links remain intact) In fact, I encourage you to share this report! If you know of any friends, family, co-workers or anyone else who would benefit from the advice given here, feel free to pass this report along to them. Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. _______________________________________________________________________________________________ ABOUT THE AUTHOR Sean Nalewanyj Once an awkward, 125-pound, “geeky” social outcast, Sean Nalewanyj is now a renowned muscle building and fat loss expert, best-selling fitness author and success coach. Sean has been researching and promoting natural bodybuilding and fat loss techniques for the past decade, has written articles for dozens of the most popular fitness sites on the web, and is recognized as an expert authority on the subjects of building muscle, burning fat and gaining strength fast. Through his highly successful website, www.SeanNal.com , and his free information-packed online email course (visit his website using the link above for signup details), Sean has helped thousands of average, everyday people from all over the world overcome a lifetime of insecurity and get into the best shape of their lives. In less than one year of existence, his widely acclaimed online muscle building program, "The Body Transformation Blueprint " shot up to #1 like a bullet and was immediately endorsed by many of the top experts in the field. His system garnered so much attention from the public that it was even mentioned in the most prestigious publication in North America, The New York Times. In a bodybuilding world where intense marketing hype and exaggerations have become the norm, Sean is well respected for his direct, no-nonsense approach. He admits that achieving a standout body is not a “walk in the park” like most promoters make it out to be, but believes without a doubt that he can help anyone achieve their fitness goals as long as they are willing to put forth the effort… You can read more about Sean and his full-blown muscle building success system by clicking here to visit his website. _______________________________________________________________________________________________ Sean is also the owner and operator of “The Muscle Building & Fat Loss Inner Circle”… A private, members-only body transformation community dedicated to keeping subscribers up to date on all of the most cutting edge fitness strategies available. Not only do M.F.I.C members gain access to a massive library of regularly updated muscle building and fat burning information, but they are also able to meet, chat and make friends with one another using the vast collection of “interactive” applications provided, such as instant messaging, discussion forums, live chats and more. Lastly, Sean is the author and creator of a best-selling fat loss program known as “The Real Deal Body Transformation System”. If your primary focus is to burn fat, carve out 6-pack abs and increase your health and energy levels naturally and safely, this is the program for you. This explosive fat loss package contains every single tip, trick and strategy you need to achieve a lean and impressive physique without fad diets, bogus supplements or fancy equipment of any kind. _______________________________________________________________________________________________ Introduction There’s an age-old saying that has been around for many years and that can be applied to almost any area of life. The saying says… “Those Who Fail To Prepare Are Preparing To FAIL!” This wisdom-filled quote directly applies to the concepts of building muscle, burning fat and gaining strength. You can have all of the inner drive and motivation in the world, but without an intelligently structured plan and a blueprint for success, you’re most likely not going to get anywhere. It continues to amaze me how many people I see entering the gym week in and week out, slaving away on the same old, ineffective techniques and never making any real progress with their physiques. There’s just no logic or rationale behind what they’re doing, and it’s only a matter of time before they give up for good. It’s no surprise that over 95% of people in the gym end up failing miserably and never reaching their goals. It’s not due to a lack of willpower or motivation… it’s because they are simply uneducated. There’s just no method to their madness. They come to the gym, toss weights around aimlessly, neglect their diets and then _______________________________________________________________________________________________ can’t figure out why they aren’t growing. Tired and frustrated with their lack of progress, they eventually give up for good. Luckily, you won’t be one of those people! The fact that you are reading this report right now shows me that you realize the critical importance of proper planning, and because of that, your chances of successfully will be greatly increased. In this report I’m going to get right down to the basics by outlining 8 of the most crucial, powerful steps that should be applied to ANY muscle-building program. These steps are not highly complex and are not rocket-science, but I’m continually amazed at the overwhelming percentage of aspiring trainees who fail to implement them. So let’s get right down to business… _______________________________________________________________________________________________ _______________________________________________________________________________________________ Critical Muscle-Building Strategy #1 Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure. This is first and foremost on the list. Beyond planning a proper workout schedule with all of the right exercises, sets, reps and rest periods lies this one simple rule of muscle growth. A rule that absolutely MUST be followed if you ever want to see measureable muscle gains… In order to build muscle, you must consume more calories than you burn! This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple. The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout. If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place. In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be _______________________________________________________________________________________________ consuming anywhere from 17-20 calories per pound of overall bodyweight every single day. So, if you weigh 150 pounds… 150 x 17 = 2550 150 x 20 = 3000 …Then you should be consuming anywhere from 2550-3000 daily in order to build muscle. You should adjust this number based on… a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower. b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active. c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need. Based on these 3 factors above you can decide where to place yourself on the caloric range. _______________________________________________________________________________________________ Do NOT overlook this aspect of the muscle growth process! Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym. If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible. The caloric method I just outlined is known as “The Basic Multiplier”. To get an even more accurate number that takes specific individual factors into account, such as age, sex, height, activity level, body composition etc… You’ll definitely want to check out The Body Transformation Blueprint , where I outline 2 other calculation methods that will give you a dead-on, precise number to help you maximize your muscle gains while keeping your body fat increases to an absolute minimum. _______________________________________________________________________________________________ Critical Muscle-Building Strategy #2 Consume the right types of calories from the proper muscle building food sources. We’ve just established that in order to build muscle, you’ll need to always ensure that your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it really only tells us half of the story. Sit down and feast on big macs, ice cream cones and potato chips and your caloric intake would easily exceed your caloric expenditure… but do you think this would be an intelligent approach to building muscle? Of course not. You need to realize this… All calories are NOT created equally! The raw number of calories that you consume determines whether you’ll lose weight, maintain your weight or gain weight… but it is the type of calories that will determine what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.) Your obvious goal is to build lean muscle mass while keeping body fat gains at a minimum, and therefore you’ll need to focus on consuming the right types of calories from the proper food sources. _______________________________________________________________________________________________ The 3 main food groups that you should be concerned with are… 1) High Quality Protein – Protein builds and repairs muscle tissue and is the most important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey. 2) Natural, High Fiber Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body. Stick to unrefined, high fiber sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products. 3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil. These 3 food groups should make up the bulk of your diet, and should be spread out over the course of about 5-7 small meals daily. It may seem like a lot of work at first, but over time you’ll get used to it. The Body Transformation Blueprint includes nine 84-day meal plans to make this process as easy and painless for you as possible. The plans range from 2000- _______________________________________________________________________________________________ 6000 calories and outline exactly what you should eat each day, and when you should eat it. You also get full grocery lists and meal preparation instructions, so there’s absolutely no guesswork involved. Just find the appropriate caloric level and you’ll be all set to go! _______________________________________________________________________________________________ Critical Muscle-Building Strategy #3 Increase your daily water intake significantly. Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your entire body! Most people know that they should be drinking "plenty" of water every day, but how many actually do? If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume. What makes proper water intake so amazingly important? Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life. Your body can survive for weeks without food, but without water you'd be dead in just a few days. Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water. Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions. _______________________________________________________________________________________________ Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them. So, just how much water is enough? To find out how many ounces of water you should be consuming every day, multiply your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day. 150 x 0.6 = 90 I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc. Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day. For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem. _______________________________________________________________________________________________ Critical Muscle-Building Strategy #4 Keep a detailed record of every single workout that you perform and strive for improvement every week. This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none. Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture. Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression. Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level. Progression can take 2 main forms... a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise. _______________________________________________________________________________________________ If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger. If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate. Your goal is to always be getting better from week to week! In order to keep track of your progress and to make sure that you’re seeing continued improvement, I’d highly suggest making use of a workout logbook. You should write down the date, the muscles you’re training, all of the exercises that you performed, the weight that you lifted and the number of reps you were able to execute. The next time you enter the gym, sit down for a minute before your workout and review those numbers. Your goal is to now improve upon all of those figures by either using slightly more weight or performing an additional rep or two. The Body Transformation Blueprint includes a nifty little tool called “The MGT Progress Tracker 6000” which allows you to track not only your workouts, but virtually every other aspect of your muscle-building program as well including your body weight, muscle gains, body fat %, diet, strength increases, progress pictures and more. _______________________________________________________________________________________________ Simply login to the password-protected member’s area and you’ll gain instant access to all of your personal workout information so that you can view your current status and set goals in order to progress further. _______________________________________________________________________________________________ Critical Muscle-Building Strategy #5 Be prepared to train at a high level of intensity every single time you enter the gym. If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken. The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains. Most people just plain don’t train hard enough! As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether. BIG mistake! The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle. Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat. Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can. _______________________________________________________________________________________________ This can be achieved by performing all sets in the gym to the point of concentric muscular failure… Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts. This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not! Some argue that training to failure is not necessary in order for muscle growth to occur, and the truth is that they are absolutely correct. You could never train to failure and over time you would still see gains in muscle mass and strength. The only true requirement for muscle growth to occur is progression. However, (and that’s a big however) if you’re like 99% of the population, then you want to experience those gains as quickly and efficiently as you possibly can. While training to failure isn’t necessary for growth to occur, it IS necessary if you want maximum growth to occur in the shortest period of time possible. Even if you are not able to train to muscular failure (perhaps due to injuries or other limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set don’t force you to dig down deep and don’t place your body under a reasonable amount of discomfort, you quite simply are NOT training hard enough! _______________________________________________________________________________________________ Critical Muscle-Building Strategy #6 Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts. This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be. Heck, when I was a beginner myself I thought the same thing. Who can blame us for thinking that? In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible. When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner! The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting. If you disturb the recovery process, your muscles cannot rebuild themselves. _______________________________________________________________________________________________ Overtraining is your number one enemy! Your goal in the gym is to perform the minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more. You can avoid overtraining in the following ways… 1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise. 2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set. 3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time. If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises. In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker. _______________________________________________________________________________________________ If you want to learn the precise manner in which your training schedule should be structured in an organized, step-by-step format, you’ll definitely want to check out The Body Transformation Blueprint in order to access The 26-Week Workout Plan & Logbook. This is a full, detailed workout plan that outlines the exact days to train on, which muscle groups to hit as well as the perfect sequence of exercises, sets, reps and rest periods. It also comes with a printable logbook that you can take to the gym with you to track your workouts. All you have to do is fill in the blanks! You put a lot of time and effort into your workout plan, so you’d better be sure you’re doing it all properly if you want to see the best gains possible. _______________________________________________________________________________________________ Critical Muscle-Building Strategy #7 Stop placing so much of your emphasis on dietary supplements. There is no replacement for basic hard work! If you really think that pills, powders and drink mixes are going to build your body for you, you’re in for a huge disappointment! It continues to amaze me how much value and emphasis the majority of trainees place on “the latest breakthrough pill”. Everyone is always asking me… “What’s the best creatine out there?” “How much weight can I gain from this whey protein supplement?” “I have $200 a month to spend on supplements… what should I buy?” Stop the madness! A supplement is just that… a supplement. It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress. Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym. Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch. As advanced as we’ve become as a society, the basic rules of hard work and _______________________________________________________________________________________________ dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there. Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach. My 4 “recommended” supplements include… 1) Protein supplements (whey protein, meal replacements, weight gainers and the occasional protein bar) 2) Creatine 3) Multivitamins 4) Essential Fatty Acids I’m not going to talk about all of the specific benefits of each product in this report, but if you’re looking to accelerate your progress in the gym and achieve the best results possible, then those are the only 4 products that I would truly recommend. I’m a big believer in the basics, and the plain fact is that most trainees are way more concerned with their supplement programs than they really need to be. It’s only natural, I mean, who wouldn’t want to pound back a couple of “orange-flavored creatine cocktails” and watch their biceps explode through their sleeves? _______________________________________________________________________________________________ Unfortunately it just doesn’t work this way. If something sounds too good to be true, then it usually is. Hard training and a consistent diet is your only ticket to long-term success! If you do want to learn all of the details behind the supplements that I mentioned above, then you’ll need to read through The Body Transformation Blueprint . In it, I provide a full rundown of the functions of each, as well as ideal dosage methods and even the best product brands. I also dispel the myths by exposing the truth behind 25 of the most popular supplements on the market, so that you can get the inside scoop from a genuine expert with no hidden agenda. This will allow you to save your hard-earned money and only spend it on products that will truly deliver results! _______________________________________________________________________________________________ Critical Muscle-Building Strategy #8 Understand that application and consistency is EVERYTHING! You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast. Just as the famous saying goes… “Knowing is NOT enough. You must APPLY!” Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a consistent basis. Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength. _______________________________________________________________________________________________ It is those who are willing to persevere that will succeed. It is those who are willing to rise above laziness that will end up with the most impressive results. I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there. Do you have what it takes? _______________________________________________________________________________________________ Are You Ready To Build Your Dream Body? If you’ve got the drive and the motivation to get started right away… To begin blasting your body into an almost uncontrollable surge of lean muscle growth… To start adding inches of rock-hard, granite-like mass to your chest, back, arms, shoulders and legs… To develop an impressive, powerful new body that turns heads at the beach, the mall, at work, at school and everywhere else you go… Then the ONLY thing left for you to do now is to formulate a proper plan to get there. And not only to get there… but to get there as quickly, easily and painlessly as you possibly can. So before you even set foot in a gym, I would strongly urge you to make sure that your training and diet plan is properly structured, and that you’re implementing the most powerful muscle-building and fat burning techniques available. Like I said earlier in this report, many people have the motivation to succeed, but they simply lack an effective training and nutrition plan to go along with it. I would absolutely hate to see you put a bunch of time and effort into your program only to become frustrated and impatient when the results don’t come like you had expected. And even worse, I’d really hate to see you end up like 95% of the population who flat-out quit and give up due to a lack of progress. This report has armed you with 8 very powerful steps towards achieving positive _______________________________________________________________________________________________ results from your muscle-building program… But the truth is that there is a lot more to it than just this. While these techniques will help you to lay the foundation for your program, there are many other factors to take into account if you want to experience significant, mind-blowing muscle size and strength gains… That’s What The “Body Transformation Blueprint ” Is All About! I wanted to provide eager lifters like yourself with the chance to experience guaranteed success, without all of the regular marketing hype and B.S that you see everywhere else. There’s so much bogus information circulating around in books and on the Internet that it can often be hard to know who to trust. And the dead-honest truth is that there are many people who you cannot and should not trust. I’m talking about the billion dollar supplement companies… the salesman at your local supplement shop… the fitness equipment infomercial spokesperson… the “know-italls” on the online forums… and even some well-known “gurus” who think they know what they’re talking about, but really don’t have a clue. The Body Transformation Blueprint cuts straight through the hype and delivers a complete, in-depth, step-by-step success system that covers the muscle growth process from every possible angle. _______________________________________________________________________________________________ Training, nutrition, supplementation, recovery, injury-prevention, motivation… You’ll literally learn everything you need to know to build that rock-hard, headturning body you’re after, and in a fraction of the time it would normally take you. You’ll receive my #1 best-selling e-book, “The Body Transformation Blueprint” plus a complete collection of critical support modules and bonus items. This includes a full workout plan and printable logbook, audio and video courses, a video exercise database, step-by-step meal plans, progress tracking software, hardcore training footage, interview transcripts and much more. It’s the same system that I used to transform from a 125-pound, weak and underweight “nobody”, into a 200-pound, lean and muscular bodybuilding and fitness author… And it’s the same system that thousands of average, everyday people from all over the world have implemented with wild success… People like… _______________________________________________________________________________________________ "Your Book Is The Concrete Slab & Foundation Of My Training…" "I am just another satisfied customer... I know it's hard to believe, but I have just completed my second 8 week cycle and have put on another lean 19 lbs. Everyone I know is amazed... People always comment on my massive growth rate and insist there is no way I could have achieved it naturally. For the record, I have never touched or used any anabolic steroids… Everyone just calls me "Big Rick" now.” Rikki Dibeneddeto Sydney, Australia "You’re A F*****’ Genius!” "Hey Sean… I downloaded your program a few months ago. I have to tell you, excuse my language, but you're a f****** genius. I've never seen anybody who understands and explains muscle growth so well and so clearly. My gains have increased dramatically since using your principles. Thanks for all of your continued support." Oscar Lizano Georgia, USA "A Much More Muscular And Defined Body..." “I've been training for about 10 years and after reading through your material I realized that much of what I was doing before was a flat out waste of time. After following your advice, I trimmed my waist down from 34 to 31 inches and ended up with a much more muscular and defined body as a result. I wish I had this information when I first started out… I would have saved tons of money and effort!” Adrian Pace Sliema, Malta These are just three of the thousands of emails I’ve received from thrilled users of this program, eager to share their success with me… _______________________________________________________________________________________________ Will YOU Be Next? If you’re motivated and ready to start building that shredded, muscular physique you’ve been dreaming about, then do yourself a favor and multiply your chances of success. Over a year and a half of solid work was put into Body Transformation Blueprint system, and I’m confident that this will be the one program that will help you to reach your muscle building goals in record speed and finally be happy with your reflection in the mirror. In fact, I’m so confident that my best-selling system will work wonders for your body, your mind and your entire life, that I’m literally going to GUARANTEE that it will work for you. How does this sound… - MY PERSONAL PROMISE TO YOU “Try The Body Transformation Blueprint for a full 8 weeks. If you aren’t completely and totally thrilled with the results… If you don’t look and feel better than you ever have in your entire life… If your friends, family and co-workers aren’t raving about the amazing changes you’ve made… Simply email me for a prompt, courteous, no-questions-asked refund of your payment!” _______________________________________________________________________________________________ You’ve Got NOTHING To Lose! … And a brand new, rock-hard, head-turning body to gain. Click the link below to get started TODAY… I look forward to hearing from you! Click Here For More Information! Here’s to your brand new physique, _______________________________________________________________________________________________ THE NO FAIL WORKOUT SYSTEM Complete Physique Transformation Program - Disclaimer - Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.BodyTransformationTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. Introduction The No-Fail Workout System is an intelligently structured, step-by-step training plan designed to take you to your ultimate physique goals in the most effective and efficient way possible. By now you should have read through the complete Top-Level Weight Training and Efficient Fat Burning Cardio chapters of the main Muscle Building & Fat Loss Decoded E-Course and should have a solid grasp of the proper principles behind an effective weight training and cardio workout. There’s much more to structuring a proper training routine than merely following set in stone exercises, sets and reps. You should also understand why you’re doing what you’re doing and how to implement your plan in the most effective way possible. For that reason, you should make sure to read through those two chapters before beginning. The routine is broken down into two plans: Weight Training and Cardio. As you should already know by now, your weight training approach should be structured in exactly the same way whether your goal is to build muscle or lose fat. (If you’re unclear as to why this is the case, make sure to read through the Top-Level Weight Training and Efficient Fat Burning Cardio chapters for a complete explanation) For that reason, the same weight training plan should be used regardless of whether you’re aiming to add size and strength or strip off body fat. The only aspect of your training plan that will differ slightly based on your goals is your cardio approach, and I’ll give you some guidelines for that in the cardio section at the end. Here’s how to get started… First, make sure to read through the Workout Guidelines. This section will give an overview of exactly how each individual workout should be performed. Again, this information is all broken down in great detail in the main e-course. Next, make your way through the Weight Training Plan. The weight training plan outlines which days you should train on, the exact exercises, sets and reps for each workout, along with a list of exercise substitutions you can use if necessary. Finally, read through the Cardio section. Depending on your individual body type and goals, a specific cardio protocol will be outlined for you that can be used alongside your weight training routine. That's all there is to it. Let’s get started... COMPLETE NO-FAIL WEIGHT TRAINING WORKOUT PLAN No-Fail Workout Guidelines Before you get started, make sure to read over these important workout guidelines first... 1) For a complete explanation of the principles behind a proper weight training workout, and to learn exactly why the workouts are structured the way they are, make sure to read through the Top-Level Weight Training chapter of the main e-course. 2) Before you begin any of the assigned workouts, you must have a proper understanding of how each exercise is performed. Consult the Video Exercise Database for this. 3) Aim to perform each set 1-2 reps short of muscular failure. This means that you should continue your set until the point where, if you were to give an all-out 100% effort, you would only be able to complete 1-2 more reps using proper form. You’ll get a better handle on this after a few weeks of training if you’re a complete beginner. 4) Don’t bother with any so-called “advanced techniques”, such as supersets, drop sets, forced reps, “burn out sets” or anything else. Every set in the No-Fail Workout should be executed as a standard straight set where you simply train 1-2 reps short of failure and then stop. 5) Always write down your workouts in detail by recording the exact weight lifted and reps executed for every exercise throughout the session. The next time you enter the gym to perform that same workout, you should be placing 100% of your focus on improving upon your previous performance by adding slightly more weight, performing more reps, or both. 6) Every workout should begin with a proper warm-up consisting of 5 minutes of very light cardio followed by 3 weight acclimation sets for your first major compound exercise of the workout. You'll perform 50% x 10 reps, 75% x 3 reps and 100% x 1 rep, where the percentage given is in relation to the amount of weight you'll use on your first working set. 7) After you have completed a set, you should only perform your next set when you feel that you are 100% recovered and can perform that set with maximum strength and focus. There is no concrete rest interval in between sets, as it will vary from exercise to exercise. 8) On the positive portion of the repetition, move the weight as fast as you can while still maintaining complete control. On the negative portion of the repetition, lower the weight in 3-4 seconds. 9) Breathe in as you lower the weight and breathe out as you lift it. 10) Purchase a set of lifting straps and use them for all back exercises. 11) Make sure to place equal focus and intensity on all muscle groups. You should not be favoring certain muscles over others, but instead should focus on developing your physique as equally as possible. 12) Muscle pump, muscle burn and muscle soreness are not indicators of a successful workout. The success of your workout should only be gauged by how well you execute the principle of intensity (training 1-2 reps short of muscular failure) and progression (adding more weight to each exercise over time). 13) Injury prevention should always be treated as a primary concern. Keep your joints and connective tissues healthy by properly warming up, lifting within your own limits, monitoring your intensity levels, using proper form and avoiding overtraining yourself. 14) After 8-10 continuous weeks of training, take 1 full week off from the gym. This will allow your body and joints to fully recuperate and will prevent overtraining. You may still perform cardio on your week off. Weekly Workout Layout The No-Fail Workout System utilizes what is known as a “Legs/Push/Pull” structure, which involves 3 individual workouts that you’ll be cycling through. For Workout A, you’ll be training your legs: quads, hamstrings and calves. For Workout B, you’ll be training all of your upper body pushing muscles: your chest, shoulders (front and side heads) and triceps. For Workout C, you’ll be training all of your upper body pulling muscles: your back, shoulders (rear head) and biceps. Abs will be trained at the end of each workout. This is an extremely effective training structure because it hits the muscles in groups that work together synergistically to perform their specific movement patterns. For example, all compound chest exercises also stimulate the shoulders (front head) and triceps, all compound shoulder exercises also stimulate the triceps, and all compound back exercises also stimulate the biceps and shoulders (rear head). This type of structure allows for maximum recovery in between workouts and prevents muscular overlap since each system is being trained in isolation. The way to implement this plan is simple: perform Workout A, then B, then C, and then repeat the cycle. Since recovery ability will vary from person to person, there isn’t an exact set-in-stone number of days per week that every single individual must train on. Instead, your central aim should be to train with this cycle as often as possible while still making continued strength gains from workout to workout. For most people, this will mean a total of 4-5 workouts per week. If you’d prefer to train less often than this (based on your schedule or general preference) and are willing to progress at a slightly slower rate, or if you have lower than average recovery ability and need more time in between sessions, 3 workouts per week is also acceptable. If you choose to train 4 days per week, you can use a weekly layout of 2 on, 1 off, 2 on, 2 off, or you can just train every other day. For example, Monday/Tuesday/Thursday/Friday, or Monday/Wednesday/Friday/Sunday. If you choose to train 5 days per week, any 5 days of the week is ultimately fine. Just choose the layout that fits best with your schedule. If you choose to train 3 days per week, just go with 3 non-consecutive days, like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. Okay, with the central workout guidelines and weekly layout established, let’s now dive into each individual workout… Workout A – Quads, Hamstrings, Calves Exercise # Of Sets Rep Range Barbell Squat 3-4 5-7 Leg Press (45 Degree or Horizontal) 3 8 - 10 Dumbbell Romanian Deadlift 3-4 8 - 10 Lying Leg Curl 3 5-7 Standing Machine Calf Raise 3-4 5-7 Leg Press Calf Raise 3 5-7 Kneeling Rope Crunch 2 8 - 10 Reverse Crunch 2 8 - 10 Quads Hamstrings Calves Abs Exercise Substitution List Whenever possible, I would recommend sticking to the workout plan as it is outlined above. That said, if you don't have access to certain pieces of equipment or have certain limitations (perhaps due to injuries), here are some potential exercise substitutions you can use instead... Barbell Squat & Leg Press Front Squat Hack Squat Dumbbell Squat Dumbbell Step-Up Barbell Step-Up Barbell Lunge Dumbbell Lunge Dumbbell Romanian Deadlift Barbell Romanian Deadlift Good Morning Glute-Ham Raise Lying Leg Curl Seated Leg Curl Standing Leg Curl Glute-Ham Raise Standing Machine Calf Raise & Leg Press Calf Raise Standing One-Legged Dumbbell Calf Raise Smith Machine Calf Raise Hack Squat Calf Raise Kneeling Rope Crunch Incline Crunch Weighted Floor Crunch Reverse Crunch Lying Leg Raise Hanging Leg Raise Swiss Ball Leg Raise Seated Leg Tuck Workout B – Chest, Shoulders (Front/Side), Triceps Exercise # Of Sets Rep Range Flat Dumbbell Press 3-4 5-7 Incline Dumbbell Press 3-4 5-7 Cable Crossover 3 8 - 10 Seated Overhead Dumbbell Press 3-4 5-7 Standing Cable Side Lateral 3 8 - 10 Tricep Pressdown 3 5-7 One-Arm Overhead DB Extension 3 8 - 10 Straight Plank 2 1-2 Minute Hold Side Plank 2 1-2 Minute Hold Chest Shoulders Triceps Abs Exercise Substitutions Flat Dumbbell Press & Incline Dumbbell Press Flat Barbell Press Incline Barbell Press Decline Barbell Press Decline Dumbbell Press Wide-Grip Dips Machine Bench Press Flat Smith Machine Press Incline Smith Machine Press Decline Smith Machine Press Cable Crossovers Flat Dumbbell Flye Incline Dumbbell Flye Decline Dumbbell Flye Machine Flye Pec Deck Seated Overhead Dumbbell Press Standing Military Press Seated Military Press Standing Overhead Dumbbell Press Overhead Smith Machine Press Overhead Machine Press Standing Dumbbell Side Laterals Standing Cable Side Laterals Seated Dumbbell Side Laterals Tricep Pressdown One-Arm Reverse Pressdown Decline Dumbbell Skull Crushers Flat Dumbbell Skull Crushers EZ-Bar Skull Crushers Close-Grip Bench Press Narrow-Grip Dips One-Arm Overhead Dumbbell Extension Overhead EZ-Bar Extension Overhead Cable Extension Overhead Rope Extension Straight Plank Swiss Ball Plank Workout C – Back, Shoulders (Rear), Biceps Exercise # Of Sets Rep Range Barbell Deadlift 3-4 5-7 Overhand Chin Up 3-4 5-7 One-Arm Dumbbell Row 3-4 5-7 Face Pull 3 8 - 10 3 8 - 10 Barbell Curl 3 5-7 Alternating Dumbbell Curl 3 5-7 Cable Wood Chopper 2 8 - 10 Pallof Press 2 8 - 10 Back Shoulders (Rear Head) Rear Lateral Cable Raise Biceps Abs Exercise Substitutions Deadlifts Bent Over Barbell Row Bent Over Dumbbell Row Seated Cable Row T-Bar Row Overhand Chin-Up Overhand Lat Pulldown V-Bar Pulldown Underhand Lat Pulldown Underhand Chin Ups One Arm Dumbbell Row Bent Over Barbell Row Bent Over Dumbbell Row Seated Cable Row T-Bar Row Face Pull Dumbbell Shrug Barbell Shrug Smith Machine Shrug Rear Lateral Cable Raise Rear Lateral Dumbbell Raise Barbell Curl Cable Curl Standing Alternating Dumbbell Curl Seated Alternating Dumbbell Curl Seated Incline Dumbbell Curl Cable Wood Chopper Plate Twist Pallof Press Flat Russian Twist NO-FAIL CARDIO GUIDELINES The No-Fail Workout Routine: Cardio Additional cardio exercise will be included in your program for one of two major reasons: 1) Your primary goal is to build muscle size, but you want to minimize the amount of body fat you gain. 2) Your primary goal is to lose body fat, and you're using cardio as a means of stimulating fat loss. There are 3 specific cardio approaches outlined below that will be used alongside your weight training routine. Choose the program that most closely suits your individual situation. Keep in mind though that optimal cardio protocols can vary quite a bit from person to person depending on a variety of factors, so treat these cardio plans as starting guidelines and adjust as you go along. Before you get started, make sure to read through these important No-Fail Cardio Guidelines... No-Fail Cardio Guidelines 1) For your H.I.I.T sessions, stick to cardio exercises that minimize the risk of injury and that do not require very much skill to perform. This way you won't have to worry about balancing yourself on the machine and can place 100% of your focus on generating a high level of intensity. 2) The most highly recommend machines for H.I.I.T cardio include the upright stationary bike, recumbent bike, treadmill and stairclimber. For advanced trainees, outdoor sprinting is also a great option. 3) "H.I.I.T Cardio" stands for "High Intensity Interval Training". This type of cardio only lasts 10-20 minutes in duration and uses alternating bouts of low intensity work followed by high intensity work. Although very challenging, this type of cardio provides the most powerful fat burning and muscle sparing stimulus possible. 4) Proper H.I.I.T Cardio is covered in detail in the Efficient Fat Burning Cardio chapter of the main e-course, and as a minimum you'll need to read the "Cardio Intervals" section before getting started. 5) "Moderate Aerobic Cardio" refers to steady pace sessions performed at a moderate intensity for 40-60 minutes. If you ranked your intensity level from 0 (no work at all) to 10 (100% effort), these types of sessions should fall into a difficulty level of about 5-6. 6) Moderate Aerobic Cardio doesn't always have to fall into a "traditional" gym setting. Many of you have other activates you enjoy outside of the gym that are still intense and challenging to perform. This might include things like sports, cycling, hiking or martial arts. These activities can be counted as moderate aerobic cardio as long as they allow you to generate a sufficient level of intensity. 7) Aim to space your cardio sessions at least 8 hours away from your weight training workouts to maximize recovery and spare lean muscle tissue. If your schedule does not permit this, perform your cardio immediately after your weight training workout. 8) Do not worry about the calorie readings on the machine or about reaching a specified “target heart rate”. Both of these factors are largely irrelevant. Simply focus on putting forth a hard, focused effort during each session and strive for improvement each time. 9) Always focus on making steady progression by increasing the workload for every successive cardio session that you perform. You can accomplish this in the following ways: * Increase the resistance on the machine. * Increase the distance that you travel at a given resistance. * Decrease the resting time in between intervals. * Decrease the work period of an interval and raise the intensity as a result. * Increase the work period of an interval at the same intensity. * Perform a greater number of total intervals. 10) To get started, choose one of the 3 cardio layouts listed below. Keep in mind that these programs are not set in stone and can be modified and adjusted as you go along depending on your results... Cardio Program #1 Your primary goal is to build muscle, and you do not gain body fat easily. In this situation, cardio will not play a significant role in your program. As a starting point, go with 1 H.I.I.T session and 1 Moderate Aerobic session per week. This should be sufficient to keep your body in a continual muscle building state while warding off unwanted fat gains. If you're on the extreme end of the scale with a highly ectomorphic body type and never seem to gain an ounce of fat no matter what you do, your weight training sessions alone will likely be enough. In that case, you can eliminate any and all additional cardio from your program unless it’s for a specific activity you enjoy or for basic health reasons. _______________________________________________________________________ Cardio Program #2 Your primary goal is to build muscle, but you tend to gain excess body fat if you aren't careful. In this situation, cardio will play a slightly more important role in your overall program. As a starting point, perform 2 H.I.I.T sessions per week along with a Moderate Aerobic session once per week. _______________________________________________________________________ Cardio Program #3 Your primary goal is to lose body fat while maintaining lean muscle mass. To maximize fat loss while sparing muscle, perform 2 H.I.I.T sessions per week along with 2 moderate intensity 40-60 minute aerobic sessions. Remember that this is just a starting point schedule and can be modified as you go along. If you aren't losing body fat at a significant rate, you can gradually increase your cardio frequency as necessary. (Though you can alternatively keep your cardio approach the same and simply decrease your calorie intake slightly) Or, if you are find yourself losing lean body mass too quickly or are feeling excessively drained throughout the week, you can optionally scale back. - End Of Workout Plan - Download the Complete Program