Coach Geoff's Fitness

Turkey Day Damage Control

2011-11-23T16:26:00.001-08:00

Everyone loves to eat too much on Thanksgiving. And why not? Is there a better way to show how thankful you are for all you have than over indulging in a multitude of rich and delicious entrees, sides, desserts and drinks, and then sitting down for hours on end watching other people exercise on a 100 yard field? I don’t think so. So this Thanksgiving I’d like to give you a blueprint to overeating with minimal fat gain (if not fat loss). Remember, you can’t do this stuff all the time, but every once in a while this method can save you from derailing your fitness goals. Here’s how it works:

) 1) Be Prepared: Purchase beforehand grapefruits or grapefruit juice, yerba mate tea (or a sugar free energy drink with yerba mate), lemons or lemon juice, coffee, cinnamon, almonds (or another healthy fat source), and have loads of water on hand.

) 2) Eat a Good Breakfast: Part of minimizing damage begins when you start your metabolism on the right foot. Eat a meal that is composed of roughly a 9:7:3 ratio of carbs:protein:fat, and make sure your fats are healthy (e.g. olive oil, macadamia oil, almonds, peanut butter, etc.), make sure your carbs include 8 oz. of grapefruit juice or half a grapefruit and no starches, and make sure your protein is lean. Also have a cup of coffee with a few dashes of cinnamon with this meal.

) 3) Have a cup of coffee every few hours after bingeing begins, and always add a few dashes of cinnamon. Have half a grapefruit or grapefruit juice to extend the time the caffeine is active. (coffee speeds the metabolism, and increases the speed of gastric emptying so you poop more and absorb less. The cinnamon keeps your blood sugar spikes lower, which keeps insulin levels lower, so you store less fat)

) 4) Have a glass of water with a lemon squeezed in it (or an equivalent amount of lemon juice) with every horrible, huge, delicious meal you eat (including desserts. Yeah. I pluralized dessert. You better have more than one). Lemon juice also keeps blood sugar spike lower.

) 5) Eat a handful of almonds (or another serving of healthy fat) before or between each delicious indulgence. Eating fat (and to a smaller extent protein) first in a meal is another great way to keep blood sugar spikes low.

) 6) Shortly after your first binge, have a serving or two of yerba mate tea (or have a sugar free energy drink that has NO ASPARTAME and yerba mate in it. This energy drink can replace one of your cups of coffee.) Yerba mate will also increase the speed of gastric emptying, which means you poop more and absorb less of the food. Don’t do this more than twice.

) 7) Drink water throughout the day.

) 8) Exercise: I know, I know. No one wants to exercise on Thanksgiving, but I promise it isn’t much. You can do any one of these micro-workouts 5 – 15 minutes prior to every binge meal. These small workouts will open your muscle cells up to be replenished with glucose before that glucose has a chance to be stored as fat.

A: 40 air squats (fast), 30 wall push-ups, 20 bungee rows

B: 40 air squats (fast), 20 Push-ups (standard, modified, or bench modified)

C: 40 air squats (fast), 20 bungee reverse flys (here is another variation)

D: 20 air squats (fast), 20 wall push-ups, 20 bungee reverse flys

You can learn more about the science behind these binge techniques in “The 4-Hour Body” by Tim Ferriss, and in “The Anti-Inflammatory Zone” by Barry Sears. Good Luck!

Comment below, tweet @geoffcraft, or shoot me an email! Eat (very) well, drink lots of water, and have fun!

#FitnessIsLove

ZeroMan Workout 50

2011-11-23T09:03:00.001-08:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake no more than 30 minutes after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Day 50: Wednesday November 23^rd 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 20 – 25 minutes

Pull-downs / Back:

- Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

- Cable Lat Pulls: 12 reps at 45 lbs., 10 reps at 50 lbs., 8 reps at 60 lbs.

- Seated Cable Rows: 12 reps at 45 lbs., 10 reps at 50 – 55 lbs.

Functional:

- 3 Turkish Get-ups L & R each arm with a 17.5 lb. dumbbell

- 5 Dumbbell Suitcase Deadlifts L & R with a 35 lb. dumbbell

- 6 Dumbbell Cleans L & R with a 17.5 lb. dumbbell (this variation or a traditional grip are both fine)

Chest / Abs:

2 times:

- Push-ups (standard, modified, or bench modified): 15 reps

- Push-up position hold for 60 seconds

- 20 Ab Crunches

Stretch: 5 - 10 minutes

Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

Cool Down: 20 minutes

Run / Walk on a treadmill. (8 run, 3 walk, 5 run, 4 walk would be great)

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints. To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!! Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during. Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 51: Thursday November 24^nd 2011

REST. Eat Loads of Turkey (I’ll post how to minimize damage from Turkey Day this afternoon.) Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

ZeroMan Workout 48

2011-11-21T09:30:00.001-08:00

ZeroMan Workout Series

Day 48: Monday November 21^st 2011

Warm Up: 15 minutes

- 15 minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 20 – 25 minutes

Legs / Chest / Abs: for time (let me know how long it takes you. try to limit your rest to no more than 3 breaths at a time)

- 21 Air Squats

- 21 Dumbbell Bench Press: 15 lbs.

- 21 Ab Crunches

- 15 Air Squats

- 15 Dumbbell Bench Press: 15 lbs.

- 15 Ab Crunches

- 9 Air Squats

- 9 Dumbbell Bench Press: 15 lbs.

- 9 Ab Crunches

Functional:

- 3 Turkish Get-ups L & R each arm with a 17.5 lb. dumbbell

Legs:

- 20 Heel Raises

- 15 Toe Raises

- 20 Heel Raises

- 15 Toe Raises

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (8 run, 3 walk, 5 run, 4 walk would be great)

CINNAMON!! Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 49: Tuesday November 22^nd 2011

Walk 2 miles. Contemplate Humpty Dumpty and why the king’s horses were involved at all. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

A Quick Rope Workout

2011-11-21T07:26:00.001-08:00

ZeroMan Workout 45

2011-11-18T00:16:00.001-08:00

ZeroMan Workout Series

Day 45: Friday November 18^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 20 minutes

Legs:

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

Pull-downs / Back:

- Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

- Cable Lat Pulls: 12 reps at 45 lbs., 10 reps at 50 lbs., 8 reps at 60 lbs.

- Seated Cable Rows: 12 reps at 45 lbs., 10 reps at 50 – 55 lbs.

Functional:

- 3 Turkish Get-ups L & R each arm with a 17.5 lb. dumbbell

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great)

CINNAMON!! Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 46: Saturday November 1^9th 2011

Walk 2 miles. Make a list of 3 things you’re thankful for; become the person someone else is thankful for. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

ZeroMan Workout 43

2011-11-16T09:29:00.001-08:00

ZeroMan Workout Series

Day 43: Wednesday November 16^th 2011

Warm Up: 15 minutes

- 15 minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 20 – 25 minutes

Fran-ish:

For time: (let me know how long it takes you. try to limit your rest to no more than 3 breaths at a time)

- 21 air squats or modified squats

- 21 barbell military presses (35 – 40 lbs.)

- 21 lat pull-downs (45 – 55 lbs.)

- 15 air squats or modified squats

- 15 barbell military presses (35 – 40 lbs.)

- 15 lat pull-downs (45 – 55 lbs.)

- 9 air squats or modified squats

- 9 barbell military presses (35 – 40 lbs.)

- 9 lat pull-downs (45 – 55 lbs.)

Push-ups / Bench:

- Dumbbell Incline Bench Press: 12 reps at 20 lbs, 10 reps at 17.5 lbs., 8 reps at 15 lbs.

- Push-up position hold for 45 seconds X 2

Functional:

- 3 Turkish Get-ups L & R each arm with a 17.5 lb. dumbbell

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great)

CINNAMON!! Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 44: Thursday November 17^th 2011

REST. Be especially nice to 3 people you dislike today. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

Human Flag Training

2011-11-16T09:26:00.001-08:00

ZeroMan Workout 41

2011-11-14T11:12:00.001-08:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Get ready for new movements, continuing today with dumbbell bench presses, suitcase dead lifts, and toe / heel raises.

Day 41: Monday November 14^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

Push-ups / Bench:

- Dumbbell Bench Press: 12 reps at 17.5 lbs, 10 reps at 15 lbs., 8 reps at 15 lbs.

- Push-up position hold for 45 seconds X 2

Functional:

- 3 Turkish Get-ups L & R each arm with a 15 lb. dumbbell

- 5 Dumbbell Suitcase Deadlifts L & R with a 35 lb. dumbbell

Legs:

- 20 Heel Raises

- 15 Toe Raises

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 3 run, 7 walk would be great)

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 42: Tuesday November 15^th 2011

Walk 2 miles. Give at least 10 high-fives today. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

ZeroMan Workout 38

2011-11-11T12:24:00.001-08:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Get ready for new movements, continuing today with dumbbell cleans and incline bench.

Day 38: Friday November11^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 20 – 25 minutes

Back:

- Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

- Seated Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs.

Push-ups / Bench:

- Dumbbell Incline Bench Press: 12 reps at 17.5 lbs, 10 reps at 15 lbs., 8 reps at 15 lbs.

- Push-up position hold for 45 seconds X 2

Functional:

- 3 Turkish Get-ups L & R each arm with a 15 - 20 lb. dumbbell

- 6 Dumbbell Cleans L & R with a 17.5 lb. dumbbell (this variation or a traditional grip are both fine)

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (8 run, 2 walk, 2 run (hard!), 8 walk)

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 39: Saturday November 12^th 2011

Walk 2 Miles. Master a good blonde joke. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

Day 40: Sunday November 13^th 2011

REST.

ZeroMan Workout 36

2011-11-09T14:00:00.000-08:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Get ready for new movements, continuing today with dumbbell bench presses & suitcase dead lifts.

Day 36: Wednesday November 9^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

Push-ups / Bench:

- Dumbbell Bench Press: 12 reps at 17.5 lbs, 10 reps at 15 lbs., 8 reps at 15 lbs.

- Push-up position hold for 45 seconds X 2

Functional:

- 3 Turkish Get-ups L & R each arm with a 15 lb. dumbbell

- 5 Dumbbell Suitcase Deadlifts L & R with a 35 lb. dumbell

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 3 run, 7 walk would be great)

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 37: Thursday November 10^th 2011

REST. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep. If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out). BRRRR.

New workout method for 90 degree push-ups

2011-11-09T11:16:00.000-08:00

ZeroMan Workout 34

2011-11-07T12:38:00.000-08:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Get ready for new movements, starting today with the Turkish Get-up!

Day 34: Monday November 7^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

Legs:

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

Push-ups:

- Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps

- Push-up position hold for 45 seconds X 2

Functional:

- 3 Turkish Get-ups L & R each arm with a 15 lb. dumbbell or kettle-bell

Stretch: 5 - 10 minutes

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 3 run, 7 walk would be great)

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 35: Tuesday November 8^th 2011

Walk 2 miles. Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time. Repeat this cold treatment before bed. I’ll get into the reasons later on. Try to do this EVERY DAY. It will accelerate fat loss and help promote fast healing and better sleep.

ZeroMan Workout 31

2011-11-04T11:43:00.000-07:00

ZeroMan Workout 31

ZeroMan Workout Series
The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Day 31: Friday November 4th 2011

Warm Up:
Recumbent Resistance Intervals
- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes
No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 20 – 30 minutes
- Seated Reverse Flys: 2 times- 10 reps at 15 lbs.
- Cable Lat Pulls: 12 reps at 55 lbs., 10 reps at 60 – 65 lbs.
- Seated Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs.
- Rotating Single Arm Dumbbell Dead Lifts: 8 reps at 45 lbs. L & R
- Rotating Single Arm Dumbbell Cleans: 8 reps at 30 lbs. L & R
- Rotating Single Arm Dumbell Clean & Press: 8 reps at 20 lbs. L & R
- 15 air squats
- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10th step.
- 15 air squats
- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10th step.
- 15 air squats

Stretch: 5 - 10 minutes
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes
Run / Walk on a treadmill. (7 run, 3 walk, 3 run, 7 walk would be great)

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints. To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during. Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks. Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

I can't wait to add new movements for next week!!!

get fit.

ZeroMan Workout 29

2011-11-02T00:00:00.000-07:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Day 29: Wednesday November 2^nd 2011

Warm Up: 15 minutes

- 15 minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 20 – 30 minutes

Fran-ish:

For time: (let me know how long it takes you. try to limit your rest to no more than 3 breaths at a time)

- 21 air squats or modified squats

- 21 barbell military presses (35 – 40 lbs.)

- 21 lat pull-downs (45 – 55 lbs.)

- 15 air squats or modified squats

- 15 barbell military presses (35 – 40 lbs.)

- 15 lat pull-downs (45 – 55 lbs.)

- 9 air squats or modified squats

- 9 barbell military presses (35 – 40 lbs.)

- 9 lat pull-downs (45 – 55 lbs.)

Push-ups:

- Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps

- Push-up position hold for 45 seconds X 2

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 3 run, 7 walk would be great)

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks. Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 30: Thursday November 3^rd 2011

ZeroMan Workout 27

2011-10-31T00:00:00.000-07:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Get ready for new movements starting next Monday!

Day 27: Monday October 31st 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

- Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

- Cable Lat Pulls: 12 reps at 55 lbs., 10 reps at 60 – 65 lbs.

- Seated Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs.

- Rotating Single Arm Dumbbell Dead Lifts: 8 reps at 45 lbs. L & R

- Rotating Single Arm Dumbbell Cleans: 8 reps at 30 lbs. L & R

- Rotating Single Arm Dumbell Clean & Press: 8 reps at 20 lbs. L & R

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great)

get fit.

Day 28: Tuesday November 1^st 2011

Walk 2 miles.

30 Minute Killer Power Workout

2011-10-29T18:41:00.000-07:00

WARM UP:
- 20 air squats
- 20 push-ups
- 20 crunches

RESISTANCE:
- 10 single arm rotating clean & press, L & R, 50 lbs.

- 8 lever/maltese, maltese/planche presses with 35 lbs. dumbbell

- 8 single arm rotating clean & press, L & R, 60 lbs.

- 10 lever/maltese, maltese/planche presses with 30 lbs.

- 12 fast incline bench presses with 60 lbs. dumbbells

- 12 fast decline bench presses with 60 lbs. dumbbells

- 12 fast flat bench presses with 60 lbs. dumbbells

- 20 fast hanging windshield wipers

- 10 fast candlestick lever pulls

- 20 fast hanging windshield wipers

- 10 fast candlestick lever pulls

- 6 alternating pull-up/press-downs

- 10 fast horizontal pull-ups (rows)

- 10 prayer-grip pull-ups

- 10 fast horizontal pull-ups (rows)

- 20 fast air squats

- 20 fast heel raisers

- 10 fast single leg heel raisers, L & R

- 20 fast toe-raisers

COOL DOWN:
Cold shower (the gym closed... they kicked me out!)

After picture:

Sent via BlackBerry by AT&T

Workout Tonight!

2011-10-29T00:30:00.000-07:00

I haven't had a chance to exercise all week! I'm going to LA fitness in Cypress today (late afternoon / early evening) for a workout and a swim if anyone wants to join! drop me a line on twitter @geoffcraft, or give me a call or text me if you have my number!

#FitnessIsLove

ZeroMan Workout 24

2011-10-27T22:31:00.000-07:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Day 24: Friday October 28^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

- 5 minutes at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

- 8 times: 30 seconds at ‘10’ to ‘12’ resistance 90+ RPM, followed by 1 minute at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

- 3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

- Rotating Single Arm Dumbbell Dead Lifts: 10 reps at 40 lbs. L & R

- Rotating Single Arm Dumbbell Cleans: 10 reps at 25 lbs. L & R

- Barbell military presses: 12 reps at 30 lbs., 10 reps at 35 lbs., 8 reps at 40 lbs.

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

- Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

- 15 air squats

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great)

Try to base your meal ratios on a total daily protein intake of 95g to 110g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks. Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 25: Saturday October 29^th 2011

Walk 2 miles.

Day 26: Sunday October 29^th 2011

REST. Watch Football. Do at least 2 “honey-dos” (to earn the football)

Food Journal 10-25-11

2011-10-26T00:03:00.000-07:00

Meal 1:
   * One whole egg scrambled with 3/4 cup egg whites, garlic, onions and peppers sauteed in butter, salt, pepper and topped with less than 1/4 pepper jack cheese.

   * one large banana
   * coffee with cinnamon
   * one fish oil capsule

Meal 2:
   * one Geoff's Man Bar
   * one Geoff's Lady Bar (quality control)
   * one fish oil capsule

Meal 3:
* 4 oz. lean turkey
* Sambazon® açaí yerba mate guarana smoothie

Meals 4 & 6:

*Myoplex®Lite protein shake

Meal 5:
* 4 oz. lean turkey
* one Sambazon® açaí smoothie

Meal 7:
   * 5 oz. turkey cutlets (left-overs)
   * 1/2 cup brown rice (left-overs)
   * 2 glasses of Norton Reserve Malbec
   * a few pieces of dark chocolate
   * one fish oil capsule

ZeroMan Workout 22

2011-10-25T22:09:00.001-07:00

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement. This program can work for anyone, so feel free to adjust weight and resistance to fit your needs. For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out. The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat. Good luck!

Day 22: Wednesday October 26^th 2011

Warm Up: minutes

- 15 minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75

Light Stretch: less than 5 minutes

No deep stretching. Just a few reaching exercises, arm swings and circles, trunk rotations, etc. The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

- Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

- Rotating Single Arm Dumbbell Dead Lifts: 10 reps at 40 lbs. L & R

- Rotating Single Arm Dumbbell Cleans: 10 reps at 25 lbs. L & R

- Rotating Single Arm Dumbell Clean & Press: 10 reps at 15 lbs. L & R

- Cable Lat Pulls: 12 reps at 45 lbs., 10 reps at 50 lbs., max reps at 60 lbs.

- Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps

Stretch: 5 - 10 minutes

Cool Down: 20 minutes

Run / Walk on a treadmill. (6 run, 4 walk, 5 run, 5 walk would be great)

Try to base your meal ratios on a total daily protein intake of 95g to 110g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.

Comment below, tweet @geoffcraft, or shoot me an email! Eat well, drink lots of water and have fun! Love you. #FitnessIsLove

get fit.

Day 23: Thursday October 27^th 2011

REST. Watch the Thursday NBC funnies, or practice your archery skills (you can never be too ready for the post-apocalypse ;-) )

Food Journal 10-24-11

2011-10-24T21:14:00.000-07:00

Meal 1:
   * One whole egg scrambled with 3/4 cup egg whites, garlic, onions and peppers sauteed in butter, salt, pepper and topped with less than 1/4 pepper jack cheese.
   * one large banana
   * coffee with cinnamon
   * one fish oil capsule

Meals 2 & 4:
   * 4 oz. lean turkey
   * 1 large celery stick
   * 1 medium carrot
   * 1/2 medium banana
   * 20 almonds
   * one fish oil capsule

Meals 3 & 5:
* Geoff's Man Bar
* one fish oil capsule

Meal 6:
   * 5 oz. turkey cutlet baked in cream of celery and cream of mushroom soup
   * 2/3 cup of brown rice
   * 1 1/2 cups broccoli
   * one fish oil capsule

Drinks for Meals 2-6:
* 2 bags Celestial Seasonings® green tea, 2 bags Lipton® Superfruit açaí & blueberry green tea, 2 bags Lipton® Superfruit goji berry & raspberry green tea, and 1 bag Lipton® Bavarian wildberry black tea to make approximately 140 oz. of tea.