Body trainer for men

296 Pages·2014·19.007 MB·English

by  Ray Klerck

Body Trainer
for Men
Ray Klerck
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Klerck, Ray, 1979-
Body trainer for men / Ray Klerck.
pages. cm
Includes bibliographical references.
1. Personal trainers. 2. Physical fitness for men. 3. Exercise for men. I. Title.
GV428.7.K54 2013
613.7'1--dc23
2013014338
ISBN-10: 1-4504-1970-4 (print)
ISBN-13: 978-1-4504-1970-3 (print)
Copyright © 2014 by Ray Klerck
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,
mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording,
and in any information storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter
presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering
legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or
other expert assistance is required, the services of a competent professional person should be sought.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Body
Trainer for Men: pp. 6-7. The reproduction of other parts of this book is expressly forbidden by the above copyright notice.
Persons or agencies who have not purchased Body Trainer for Men may not reproduce any material.
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We thank Coyne Conditioning in Burleigh Heads, Queensland, Australia, for assistance in providing the location for
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e-mail: [email protected] E5583
Thank you to my wonderful wife Natalie
for putting up with my late nights, and thank you
to my beautiful children Carter, Tyla and Asher
for providing the motivation and inspiration.
Contents
Preface vii
1
Getting Started 1
2
Eating Right 13
3
Site-Specific Gains 35
4
Cooling Down and Stretching 115
5
Total Muscle Gaining for
Beginners 125
6
Total Muscle Gaining for
Intermediates 131
Contents
7
Total Muscle Gaining for
Advanced Lifters 141
8
Minor Slimming 153
9
Major Trimming 179
10
The Time-Poor Man’s Workout 197
11
Double-Duty Workouts 205
12
Sports Training 227
References 281
About the Author 285
v

Preface
T
oday, life happens in an instant. Chores They’re cool with that because, despite what
that used to take days or years can now be the advertising execs would have you believe,
ticked off in seconds. People expect immediate those aren’t the only ways to earn a body you
results in every part of their lives. Push a pedal, can be proud of.
go faster. Pop a pill, get healthy. Click accept, Just by reading this you’ve declared that
gain a friend. Immediate results. you’re the type of guy who likes to take charge
But some of life’s more significant quests, of all areas in his life. You don’t like the idea
such as looking awesome, aren’t accomplished of becoming mass produced by a glossy gym
so simply or swiftly. Changing your metab- chain. And you certainly don’t like wasting
olism, muscle size and physique takes time. your time because there’s probably preciously
So please resist the urge to shake this book: little of it to go around. This book is aimed
It contains no magic pills or instant solutions directly at you: the guy trying to achieve
that’ll change your body by tomorrow. Sure, unlimited things with limited time. This is
plenty of fitness-in-a-bottle potions out there where you’ll get reliable, long-term fitness
promise to turn wimps into hulks in a snap, but strategies that the latest issue of a fitness mag-
the negative consequences of these get-stacked azine or a free Internet column simply can’t
or get-ripped-quick schemes outweigh any real deliver. Trust me; I’ve been there and written
and lasting benefits. that. You’ve decided to take action and this is
Fortunately, a far better solution exists, and your first step.
you’re holding it. The following chapters offer You’ve obviously started to ask questions
a depth and breadth of expertise that will help about your health and physique—questions
you achieve specific and desired body changes you’ve probably found difficult to answer.
in the shortest time possible without any risk to The first question should not be about you; it
your health. The well-researched programmes should be about me. What do I know that you
are built on the latest scientifically proven and other experts don’t? As an internationally
methods that will markedly improve your phy- recognised fitness and nutrition expert, writer,
sique. The principles behind the programmes consultant and personal trainer, I’ve figured
are easy to understand yet offer powerful long- out through my practise and studies what
and short-term results. approaches best conquer the most common
If you’re a guy who’s taken a sabbatical from body challenges men face. As a devoted fit-
regular exercise and proper nutrition (or per- ness enthusiast and former Men’s Health cover
haps you never started), this book is for you. model, I’ve gained considerable firsthand
These words understand that you’re rushed off knowledge in developing programmes for
your feet with work, play and family commit- everything from sculpted abs to becoming
ments. They know that several time-thieving team MVP. This rare blend of experience and
elements in your life have prevented you from science has been so positively received by
dedicating more of your day to your health the men who read my work in the top-flight
and well-being. These words know that you men’s magazines that I wanted to offer a com-
probably don’t like the idea of boot camp-style prehensive fitness guide that addresses every
group exercise or the idea of having a personal single aspect of crafting the best-looking and
trainer bark instructions down your throat. best-functioning body possible.
vii
Preface
During my nine years as the chief fitness you are and where you’re going doesn’t mean
advisor for Men’s Health, I’ve fielded hundreds you’ll hit the ground running. The conviction
of questions from every type of man and to get started can actually be the hardest part,
written about nearly every fitness issue. This and you may need a little encouragement to
allowed me to understand the goals everyday get out of the blocks. To assist you, this chapter
guys face, and I discovered how to combine includes some of the best motivational tips for
science and practicality to help them achieve changing your life and well as case studies of
their ambitions in the easiest ways possi- guys just like you who overcame their trouble
ble. Using my specialised techniques, I have self-starting.
advised and trained numerous Men’s Health Chapter 2 teaches you about your muscles’
cover models, readers and celebrities and pit crew: the kitchen. This chapter outlines the
helped them achieve world-class physiques. rules for eating to gain muscle and burn fat and
Thanks to these well-received successes, I now provides solid dietary plans that’ll dramatically
contribute monthly to major magazines such accelerate your results. Up to 70 per cent of all
as GQ, Fighters Only, Runner’s World and Men’s your improvements can be attributed to what
Fitness. My easy-to-understand features and you do in the kitchen. Good nutrition comes
routines will help the man on the street use before training, both in this book and in the
cutting-edge scientific research for his personal real world.
benefit. And at all times I push the motto ‘small Taking the first steps towards a better you
steps, big results.’ involves working your eyes. Chapter 3 is a
But that’s the last you’ll hear about anyone meet-and-greet session with your most vital
other than yourself because this book has set muscles. You’ll learn how and why your
a journey specifically for you. Like all expedi- muscles grow, what their intricacies are and
tions, the road ahead can seem unfathomably how you can make them work for you. You
long and full of unknowns. To ease any travel may think you already know all this but you’ll
sickness you might feel as you venture from probably find a few surprises that will help
your comfort zone, the book is divvied into a you reach your goals faster, even if your goal
clear beginning, middle and end. is to lose as much weight as possible and not
The beginning (chapter 1) teaches you why build any muscle. Learning about your inner
you should exercise. The remunerations are workings will help you tackle the fat-burning
far greater than a decent set of guns that will section of this book with greater understand-
impress your nephew. The benefits will quickly ing and thereby make losing weight easier.
convince you that sweating regularly is as Finally, before you graduate to the workouts,
important as breathing. You’ll also learn how to you need a little lesson about stretching. Chap-
take a long, hard look at yourself. Yes, you’ve ter 4 explains how to rest properly to recover
probably already looked at yourself and longed from any tightness experienced in the past few
for improvement. That’s probably part of the months of training.
reason you’re reading this. This is where you’ll Chapter 5 presents total-body training plans
find out what these improvements should look for beginners. These programmes, which
like. You’ll do a few self-tests that’ll tell you include both muscle-building and fat-burning
what your ideal weight is and how strong and elements, are mapped out week for week and
fit you are. This will deliver a clear picture of progress you towards becoming an interme-
where you are and what you’re capable of diate lifter—the middle point of your journey.
so that you can set goals and determine how Once you complete the intermediate-level
quickly you’d like to progress. workouts in chapter 6 you’ll have progressed
Chapter 1 also includes a step-by-step plan- into a man who is probably pretty happy with
ning process that will give you the confidence what he sees in the mirror. But you now likely
to know where you’re headed and how to have a taste for improvement. At this point
reward yourself once you’ve achieved certain you’ll have to make a decision: Either move
milestones. But just because you know where onto chapter 7 for the more advanced work-
viii
Preface
outs or move onto chapters 8 or 9 for fat-burn- There’s also a very good chance that during
ing workouts. This is a fork in the road. One this final stretch you’ll want to put your new
way leads to further fat burning whereas the body to the test. What better place than the
other leads to further brawn building. Unfor- sport field? To help you along with this endeav-
tunately, no self-test can tell you which road our, chapter 12 offers workouts for the most
to choose. That decision lies solely with you popular sports. Here you’ll get the baseline of
and your preference about how you want to fitness to tackle any challenge and test your
look. Fortunately, your decision is not locked in mettle against your fellow man. At this final
stone and you can change course at any time. step you’ll have progressed from a spectator to
If you’ve chosen to burn fat, chapters 8 a participant. Your journey will be complete
and 9 answer the most common question because you will have traversed the roadmap
about fat burning: How do I lose body fat the to the new you. It’s much easier than you
fastest? These chapters rank and explain all think, and at the end you’ll come away with
of the most common fat-burning techniques a new body and a newly confident mindset.
and approaches so that you know what you’re With these practises in mind, Body Trainer
up against. They also explain how to put it all for Men offers solutions to the most common
together into a cohesive plan. If you want to issues faced in the gym and out. The methods
shed only a few kilos of fat, there’s a plan for and training plans are interlinked and long
you as well as a maintenance plan to back it up term so that rather than forcing you into one
when you’re finished. If you have a bit more to particular goal, several improvements can be
lose, the six-month plan will help you progress made concurrently. Now you can prepare to
from fat to fit. meet all the demands of an energy-sapping
Once you’ve traversed your muscle-building work schedule while sculpting the muscle you
or fat-burning journeys, you’ll learn how to need to look stellar on the beach. Whatever
adapt your programmes to fit your ever-chang- your present needs or forthcoming goals may
ing lifestyle. Those who adapt to the changes in be, you’ll find the advice in this manual 100 per
life achieve the most successful results. Chap- cent user friendly, result driven and effective.
ters 10 and 11 provide workouts that will help Consider it the perfect exercise partner: one
you train during your lunch hour and fix some who is never late and has the answers to your
of life’s quirky little problems such as beating a questions. Embrace your impatience because
hangover or improving your sex life. This final you’re about to get the physique and health
stretch of road affords you this luxury because you’ve always wanted. Not just for an instant
you will have developed a baseline of fitness but for a lifetime. Keep reading to find out what
over the previous 6 to 12 months. You’ll be you’ve been missing out on.
in great shape and can at that point afford to
tweak things.
ix