TABLE OF CONTENTS

TRACKING PROGRESS 4

MEASUREMENTS 6

KEY TERMS 7

ALL ABOUT MACROS 8

WATER 10

ALCOHOL 12

NUTRITION 13

TRAVELLING 15

SUPPLEMENTATION 16

TRAINING 18

TRAINING SCALES 19

WARMING UP 20

ACCESSORIES 21

DELOADING 22

CARDIO 23

PROPER FOOTWEAR 25

SLEEP HYGIENE 26

DISCLAIMER 28

HANDBOOK 2
ABOUT US
VLAD IS A PTC CERTIFIED ELITE TRAINER AND LIFETIME NATURAL MEN’S PHYSIQUE COMPETITOR. THIS WORK
EXPERIENCE IN COMBINATION WITH HIS PASSION FOR BODYBUILDING HAS ENABLED HIM TO SUCCESSFULLY
COACH INDIVIDUALS TO ACHIEVE THEIR HEALTH AND FITNESS GOALS.

DURING HIS TEENAGE YEARS, HE WOULD NEVER PUT A LOT OF THOUGHT INTO HIS PHYSICAL FITNESS. HE
WOULD SPEND HOURS AT A TIME ON THE COUCH, WATCHING TV & PLAYING VIDEO GAMES, NEVER
CONSIDERING JUST WHAT SORT OF HABITS HE WAS DEVELOPING OR JUST WHAT HIS FUTURE WAS GOING TO
LOOK LIKE. HE HAD NO KNOWLEDGE OF PROPER NUTRITION, OR EXERCISE. GROWING UP HE STRUGGLED WITH
BODY DYSMORPHIA - WAKING UP EVERYDAY AND FEELING UNHAPPY LOOKING AT THE MIRROR.

FAST FOWARD…

FITNESS HAS BECOME SUCH A HUGE PART OF HIS LIFE.

WHEN HE FINALLY TOOK FITNESS SERIOUSLY, HE PORED OVER ALL THE RESEARCH THAT HE COULD FIND. THE
MORE HE LEARNED, THE MORE HE LEARNED TO LOVE THE PROCESS. EDUCATION WAS A NEW PASSION FOR HIM:
HE WANTED TO SOAK UP EVERYTHING THAT HE COULD ABOUT FITNESS AND MASTER IT ALL FOR HIMSELF.

SOON, HE FELT BETTER. HE LOOKED BETTER. HE WAS BETTER. HIS LIFESTYLE WAS HEALTHY, AND HE FELT LIKE A
NEW PERSON.

NOW, HE WANTS TO HELP YOU MAKE THE SAME LEAP FORWARD ON YOUR FITNESS JOURNEY. WHAT MAKES HIM
DIFFERENT IS THAT HE USES ALL THE ADVANCED AND INNOVATIVE SCIENTIFIC RESEARCH IN ORDER TO EFFECT
LASTING TRANSFORMATIONS. WHEN YOU WORK WITH HIM, YOU WILL RECEIVE ONE-ON-ONE COACHING THAT
ENCOMPASSES A COMPLETE CUSTOM NUTRITION AND TRAINING PROGRAM.

VLAD’S BIGGEST MISSION IS TO PUSH PEOPLE AND TO CHANGE LIVES — HE’S HERE TO CHANGE YOUR LIFE!

THANK YOU SO MUCH FOR YOUR SUPPORT! ENJOY TRAINING AND FEEL FREE TO SHARE YOUR PROGRESS ON SOCIAL MEDIA
BY HASHTAGGING #DRVNBODY AND #TEAMDRVNBODY AND WE WILL MAKE SURE TO CHECK IT OUT!

FOR CUSTOMER SUPPORT PLEASE EMAIL INFO@DRVNBODY.COM

YOURS TRULY,

HANDBOOK 3
TRACKING PROGRESS
THIS PROGRAM HAS BEEN CAREFULLY DESIGNED SPECIFICALLY FOR YOU. YOU WILL SEE CHANGES WHEN

FOLLOWING IT CORRECTLY. AN IMPORTANT PART OF BEING SUCCESSFUL IN THIS PROGRAM IS TO TO TRACK

YOUR PROGRESS!

FIRST OF ALL, THE SCALE IS NOT THE BEST WAY TO MEASURE YOUR

PROGRESS. IN THIS PROGRAM, YOU WILL BE GAINING MUSCLE AND

LOSING FAT AT THE SAME TIME AND THE SCALE CANNOT

DIFFERENTIATE BETWEEN THE TWO. THIS IS WHY WE SUGGEST TAKING

PROGRESS PICTURES WEEKLY TO HELP YOU SEE YOUR CHANGES. WE

ALSO SUGGEST THAT YOU MONITOR YOUR RESULTS THROUGH HOW

YOUR CLOTHES FIT, MEASUREMENTS, AND YOUR ENERGY LEVELS.

SOME WAYS TO ASSESS PROGRESS:

NOTES: USE A GOOD QUALITY SCALE. IT
HOW DO YOU FEEL? ARE YOUR ENERGY LEVELS UP? DO YOUR DOES NOT NEED TO MEASURE SPECIAL
FEATURES SUCH AS BODY FAT, BODY WATER
CLOTHES FIT BETTER? DO YOU HAVE MORE CONFIDENCE? AND/OR BMI. YOU CAN FIND A GOOD
QUALITY INEXPENSIVE SCALE AT COSTCO.

ARE YOU IMPROVING IN THE WORKOUTS? ARE YOU ABLE TO DO MORE REPS FOR CERTAIN EXERCISES? DO

YOU FEEL STRONGER? ARE YOU INCREASING THE WEIGHT YOU ARE USING?

PROGRESS PHOTOS: WE SUGGEST YOU TAKE PROGRESS PHOTOS

BEFORE YOU BEGIN THE PROGRAM, EVERY SATURDAY MORNING AND

THEN AT THE END OF YOUR PROGRAM! TO TAKE GOOD PROGRESS

PHOTOS, WE RECOMMEND WEARING THE SAME OR SIMILAR CLOTHING

EVERY TIME. YOU WANT TO TAKE A FRONT, SIDE AND BACK PHOTO SO

THAT YOU‘LL BE ABLE TO SEE HOW YOUR BODY IS CHANGING FROM ALL

ANGLES. MAKE SURE YOU HAVE GOOD LIGHTING! IF YOU CAN TAKE

YOUR PHOTOS IN THE SAME PLACE WITH THE SAME LIGHTING, THAT IS
NOTES: RECORD YOUR DAILY WEIGH-INS ON
THE TRAINERIZE APP. THE BEST OPTION! ALSO TRY TO TAKE PHOTOS ON AN EMPTY STOMACH

AFTER YOU HAVE USED THE BATHROOM.

HANDBOOK 4
TRACKING PROGRESS
SET YOUR PHONE UP ON A CHAIR ABOUT WAIST HEIGHT AND OPEN UP YOUR
CAMERA APP. USING THE FRONT FACING CAMERA, SET A SELF-TIMER FOR 10
SECONDS TO ALLOW YOURSELF ENOUGH TIME TO GET INTO EACH POSE.

TIP 1: SHOW YOUR SHAPE

TO COMPARE THE CHANGES, YOU’LL NEED TO SEE THE CHANGES. IT’S IMPOSSIBLE
TO DO THIS IF YOU’RE WEARING A BAGGY SHIRT OR SHORTS. FORM-FITTING
ACTIVEWEAR/SWIMWEAR IS BEST. YOUR STOMACH AREA SHOULD BE VISIBLE, AS
THIS IS A GREAT INDICATOR OF WEIGHT LOSS AND/OR MUSCLE GAIN.

TIP 2: WEAR THE SAME CLOTHES

IF YOU CAN’T WEAR THE SAME OUTFIT, AT LEAST WEAR SOMETHING SIMILAR
EVERY TIME YOU TAKE YOUR PICTURE. WHEN YOU’RE FEELING PROUD OF YOUR PROGRESS, YOU MIGHT WANT TO
SHOW OTHERS, SO WE ENCOURAGE YOU TO AVOID POSING IN YOUR UNDERWEAR.

TIP 3: SHOOT FROM THREE ANGLES

TO UNDERSTAND THE FULL SCOPE OF HOW YOUR BODY IS CHANGING, IT’S IMPORTANT TO CAPTURE YOUR
FRONT, SIDE, AND BACK. FOR CONSISTENCY, SHOOT THE SAME SIDE EVERY TIME.

TIP 4: STAND IN NATURAL LIGHT

TRY TO TAKE YOUR PHOTO IN NATURAL DAYLIGHT. IF THAT ISN’T POSSIBLE, ENSURE THAT YOUR ROOM IS WELL LIT
AND THERE IS AS MUCH LIGHT AS POSSIBLE.

TIP 5: MAINTAIN GOOD POSTURE

STAND UP STRAIGHT, WITH YOUR ARMS AT YOUR SIDES, FLEX YOUR CORE ON THE FRONT AND SIDE PHOTO, AND
FLEX YOUR BACK ON THE BACK PHOTO.

HANDBOOK 5
MEASUREMENTS Measurement Tips
Congratulations for committing to the IsaBody Challenge! Although
you are required to keep track of your weight, you may also wish to take
measurements in order to get a better picture of your IsaBody™ journey.
Keeping track of how many inches you have lost can be a powerful indicator
of your progress.

Current Weight: __________

Arms
• Bend your arm at
Women Men the elbow to form a
90-degree angle.
• Measure the
circumference of
your arm at the
peak of your bicep
(halfway between the
shoulder and elbow).

Chest
• For women, this
measurement will be
taken at the bust line.
• For men, ensure the
measuring tape goes
through the underarms
on both sides.
• Keep the measuring
tape parallel to the floor
Waist
for best results.
• Measure your waist
at belly button.
• Stay relaxed and
do not ‘suck in’
Chest: __________ your stomach.
• Keep the measuring
tape parallel to the
Waist: __________ floor for best results.

Arms: __________

Thighs: __________

Buttocks: __________
Thighs
• Stand with your
©Isagenix 2017. All Rights Reserved. • 17-43JB30ALL • 112117

feet together.
Buttocks
• Measure the • Stand with your
circumference feet together.
of your thigh at
the halfway point • Take this measurement
between your hip around the middle of
joint and your knee. the buttocks, at the
halfway point between
• Keep the measuring the hips and thighs.
tape parallel to the
floor for best results. • Keep the measuring
tape parallel to the floor
for best results.

HANDBOOK 6
KEY TERMS
ACCLIMATION SET: IN GENERAL WE RECOMMEND 1 — 2 ACCLIMATION SETS (WARM UP SETS IN A PROGRESSIVE
FASHION) FOR YOUR MAIN COMPOUND LIFTS BEFORE STARTING YOUR WORKING SETS.
AMRAP: AS MANY REPS AS POSSIBLE
BMR: BASAL METABOLIC RATE (THE NUMBER OF CALORIES BURNED AT REST WITH ZERO ACTIVITY)
BB: BARBELL
BW: BODYWEIGHT
COMPOUND SET: PERFORMING TWO DIFFERENT EXERCISES BACK TO BACK, WITH NO REST IN-BETWEEN, FOR
THE SAME MUSCLE GROUP.
CLUSTER SET: SETS WITH BUILT-IN, INTRASET REST PERIODS ALLOWING FOR MORE WEIGHT, REPS AND TOTAL
TONNAGE TO BE LIFTED.
DB: DUMBBELL
DELOAD: A SHORT PLANNED PERIOD OF RECOVERY
DROP-SET: IMMEDIATELY FOLLOWING A SET, REDUCE THE WEIGHT AND CONTINUE PERFORMING THE EXERCISE
FOR X AMOUNT OF REPS OR UNTIL FAILURE.
FREE MEAL: SUBSTITUTE ONE MAIN MEAL IN YOUR REGULAR DAY MEAL PLAN AND GO OUT AND ENJOY AN
UNTRACKED REASONABLE MEAL OF YOUR CHOICE.
HIIT: HIGH INTENSITY INTERVAL TRAINING
KB: KETTLEBELL
LISS: LOW INTENSITY STEADY STATE
NEAT: NON-EXERCISE ACTIVITY THERMOGENESIS (THE NUMBER OF CALORIES BURNED IN ALL ACTIVITY OUTSIDE
OF EXERCISE)
RDL: ROMANIAN DEADLIFT
REVERSE PYRAMID SET: BEFORE BEGINNING THESE SETS, DO 1 — 2 ACCLIMATION SETS TO REHEARSE
TECHNIQUE AND TO ALLOW YOUR MUSCLES, TENDONS, JOINTS, AND LIGAMENTS TO WARM UP BEFORE
HEAVIER LOADING.
RPE: RATING OF PERCEIVED EXERTION (THE AMOUNT OF DIFFICULTY OF THE SET)
RIR: REPETITIONS IN RESERVE (THE NUMBER OF REPETITIONS LEFT REMAINING IN YOUR TANK)
SM: SMITH MACHINE
SUPERSET: PERFORMING TWO DIFFERENT EXERCISES BACK TO BACK, WITH NO REST IN-BETWEEN, BUT FOR
OPPOSING MUSCLE GROUPS.
TDEE: TOTAL DAILY ENERGY EXPENDITURE (THE TOTAL NUMBER OF CALORIES BURNED INCLUDING, BMR, TEF,
NEAT AND TEA)
TEA: THERMIC EFFECT OF ACTIVITY (THE NUMBER OF CALORIES BURNED BY EXERCISING)
TEF: THERMIC EFFECT OF FOOD (THE NUMBER OF CALORIES BURNED BY DIGESTING FOOD)
TRISET: PERFORMING THREE DIFFERENT EXERCISES ONE AFTER ANOTHER, WITH NO REST IN-BETWEEN.

HANDBOOK 7
ALL ABOUT MACROS
WHY IS TRACKING MACROS IMPORTANT?
WELL, HERE’S A PHRASE YOU'VE PROBABLY HEARD, “CALORIES IN VS. CALORIES OUT.” WHEN PEOPLE COUNT
CALORIES THEY'RE USUALLY AIMING FOR A SPECIFIC NUMBER; EITHER TO BE UNDER MAINTENANCE (TO LOSE
FAT), OVER MAINTENANCE (TO BUILD MUSCLE) OR AT MAINTENANCE CALORIES (TO MAINTAIN). THOSE
CALORIES ARE BROKEN DOWN INTO PROTEIN, CARBS AND FAT. IF YOU'RE LOOKING TO MAKE A CHANGE WITH
YOUR BODY COMPOSITION, THE MACRO NUTRIENT VALUES ARE GOING TO MATTER!

LET'S LOOK AT SOME EXTREME EXAMPLES: SAY YOU NEED TO CONSUME 2,000 CALORIES A DAY TO BE BELOW
MAINTENANCE TO LOSE WEIGHT. YOU COULD CONSUME 2,000 CALORIES OF COCONUT OIL (GROSS), 2,000
CALORIES OF SKITTLES (AYYY) OR 2,000 CALORIES OF WHITE FISH. EVEN THOUGH ALL OPTIONS ARE EXTREMELY
DOMINANT IN ONE MACRONUTRIENT, ALL OPTIONS WOULD RESULT IN A LOSS ON THE SCALE. HOWEVER, IF
PROPER PROTEIN INTAKE IS DISREGARDED, YOU'LL BE LOSING SOME MUSCLE THROUGH THE PROCESS. BODY
COMPOSITION ASIDE, YOU MAY ALSO EXPERIENCE HUNGER, CRAVINGS AND YOUR ENERGY LEVELS WILL BE
IMPACTED.  

SO, WHAT'S THE TAKEAWAY? KNOWING YOUR MACROS IS IMPORTANT FOR ANY GOAL AND WILL HELP YOU
CREATE A NUTRITION PLAN THAT IS MORE SUSTAINABLE LONG TERM, AND ALLOW YOUR BODY TO FUNCTION AT
IT'S BEST!

HOW DO I LOOK FOR MACROS?

YOU'D THINK THIS WOULD BE AS SIMPLE AS LOOKING
AT T H E L A B E L , B U T T H E R E A R E A F E W
MISCONCEPTIONS OUT THERE THAT CAN MAKE
THINGS COMPLICATED. LET'S BREAK IT DOWN TOP TO
BOTTOM: FIRST THING WE'RE LOOKING FOR IS THE
SERVING SIZE. LET'S USE DORITO CHIPS AS AN
EXAMPLE.

MOST LABELS WILL LIST AN APPROXIMATE NUMBER

OF CHIPS AS THE SERVING SIZE. THIS CAN GET TRICKY.
WHAT IF THE CHIPS ARE ALL BROKEN UP? A GOOD
RULE OF THUMB TO WEIGH ALL YOUR FOOD IN
GRAMS.
NEXT ORDER OF BUSINESS IS TO IGNORE THE
CALORIES ON THE LABEL. WE'RE NOT SAYING THEY
AREN'T IMPORTANT, BUT TRYING TO TRACK CALORIES
AND MACROS WILL EAT UP TIME AND MAKE YOU GO

HANDBOOK 8
ALL ABOUT MACROS
INSANE. NUTRITION FACTS ARE ESTIMATES, AND THE CALORIC VALUES OF PROTEIN, CARBS, AND FAT WILL VERY
RARELY ADD UP TO THE LISTED CALORIES.

FIRST MACRO LISTED IS YOUR FAT CONTENT. WHEN TRACKING FATS, LOOK AT THE TOTAL FAT VALUE LISTED ON
THE PACKAGE. IF YOU WANT TO AVOID THE HIGHER SATURATED FATS, FEEL FREE TO. FOR GENERAL MACRO
TRACKING, TOTAL FAT WILL BE YOUR FAT MACRO VALUE.

NEXT UP IS CARBS. SAME AS ABOVE, YOU WANT TO USE THE TOTAL CARBOHYDRATE VALUE. DIETARY FIBRE
SHOULD NOT BE SUBTRACTED FROM YOUR TOTAL CARBOHYDRATES VALUE. WHILE IT IS GOOD TO INCLUDE A
FAIR AMOUNT OF FIBRE IN YOUR DIET, IT DOES NOT CANCEL OUT ANY CARBS CONSUMED.

LASTLY, PROTEIN. SIMPLY STATED, NO CONFUSION THERE.

TRACKING YOUR FOOD WITH MYFITNESSPAL

YOUR COACH WILL SCHEDULE A CALL AND TEACH YOU HOW TO
TRACK YOUR FOOD ACCURATELY WITH MYFITNESSPAL.

WEIGHING YOUR FOOD

• AVOID BULKY FOOD SCALES WITH ATTACHMENTS ON THE TOP. OPT FOR A FLAT / EASY TO TRAVEL DIGITAL
FOOD SCALE. YOU CAN FIND A GOOD QUALITY SCALE AT BED BATH & BEYOND, HOME DEPOT, MACY’S OR
WAL-MART.
• ENSURE THAT THE DIGITAL FOOD SCALE IS SITTING ON TOP OF A HARD FLAT SURFACE (NOT ON TOP OF A
TOWEL) WHEN WEIGHING FOOD.

HANDBOOK 9
WATER
THE HUMAN BRAIN IS COMPOSED OF 95% WATER; BLOOD IS 82%

WATER; THE LUNGS ARE NEARLY 90% WATER. WATER IS ALSO THE

SINGLE MOST CRITICAL NUTRIENT FOR HEALTH, GROWTH, AND

DEVELOPMENT. IT IS NOT ONLY THE MOST IMPORTANT NUTRIENT IN

THE BODY, BUT ALSO THE MOST ABUNDANT. WATER IS CRITICAL TO

THE BALANCE OF ALL THE BODY'S SYSTEMS, INCLUDING THE BRAIN,

HEART, LUNGS, KIDNEYS AND MUSCLES.

HEALTHIER SKIN

ENSURING THAT YOU ARE PROPERLY HYDRATED WILL PROVE TO BE A

FAR BETTER SOLUTION TO PREVENTING OR DECREASING WRINKLES

THAN THE MANY EXPENSIVE AND IN MOST CASES BARELY EFFECTIVE

PRODUCTS BEING MARKETING TO THE PUBLIC.

HEALTHIER JOINTS

WATER IS EXTREMELY IMPORTANT TO THE JOINTS. SYNOVIAL FLUID CONTAINS WATER; IF YOU BECOME

DEHYDRATED, LESS SYNOVIAL FLUID IS AVAILABLE TO PROTECT THE JOINTS. THIS IS DANGEROUS TO A

BODYBUILDER SINCE THEY SWEAT (LOSE FLUIDS) AND PUT GREAT STRESSES ON THEIR JOINTS THROUGH

INTENSE WORKOUTS.

HEALTHIER MIND AND BODY

WATER IS ESSENTIAL FOR NUTRIENT ABSORPTION AND MANY CHEMICAL REACTIONS IN THE BODY FOR OVERALL

HEALTH, INCLUDING PROPER BRAIN FUNCTION AND IMPROVEMENTS IN MEMORY.

HEALTHIER DIGESTIVE SYSTEM

WATER HELPS IMPROVE THE DIGESTIVE PROCESS AND IS IMPERATIVE IN MAINTAINING A HEALTHY URINARY

TRACT AND DIGESTIVE SYSTEM. WATER IS IMPORTANT TO PROPERLY METABOLIZE FOOD. DRINKING SUFFICIENT

AMOUNTS OF WATER WILL HELP REDUCE CONSTIPATION. DRINKING SUFFICIENT AMOUNTS OF WATER WILL HELP

THE BODY PROCESS AND TRANSPORT NUTRIENTS AND EXCRETE ANY WASTE PRODUCTS ONCE THEY ARE

METABOLIZED.

HANDBOOK 10
WATER
REDUCES FATIGUE

ALTHOUGH WATER DOES NOT PROVIDE ENERGY IN THE SAME WAY CARBOHYDRATES AND FAT DO, IT PLAYS AN

IMPORTANT ROLE IN ENERGY TRANSFORMATION. WATER IS THE MEDIUM IN WHICH ALL ENERGY REACTIONS

TAKE PLACE. IF YOU BECOME DEHYDRATED YOU WILL BECOME LETHARGIC, MAY EXPERIENCE CRAMPING, AND

ENDURANCE AND STRENGTH PERFORMANCE WILL SUFFER. ATHLETES WHO BECOME DEHYDRATED OFTEN FIND

REDUCED PERFORMANCE IN THE DAYS FOLLOWING.

HELPS IN WEIGHT LOSS

WATER CAN SUPPRESS APPETITE NATURALLY AND INCREASES THE BODY'S ABILITY TO METABOLIZE STORED FAT.

STUDIES HAVE SHOWN THAT A DECREASE IN WATER INTAKE WILL CAUSE FAT DEPOSITS TO INCREASE, WHILE AN

INCREASE IN WATER INTAKE CAN ACTUALLY REDUCE FAT DEPOSITS. THIS IS THOUGHT TO OCCUR BECAUSE A

REDUCTION IN WATER DECREASES THE EFFICIENCY OF THE KIDNEYS, WHICH RESULTS IN SOME KIDNEY

FUNCTIONS BEING SHUNTED TO THE LIVER. SINCE ONE OF THE LIVER'S PRIMARY FUNCTIONS IS TO METABOLIZE

STORED FAT INTO USABLE ENERGY FOR THE BODY, IT METABOLIZES LESS FAT WHILE PERFORMING FUNCTIONS

NORMALLY PERFORMED BY THE KIDNEYS. THIS RESULTS IN LESS STORED FAT BURNED, AND A REDUCTION IN

WEIGHT LOSS.

REDUCES FLUID RETENTION

THE BODY PERCEIVES DEHYDRATION AS A THREAT TO SURVIVAL AND BEGINS TO HOLD ON TO EVERY DROP.

WATER IS STORED IN EXTRACELLULAR SPACES (OUTSIDE THE CELL) WHICH CAN RESULT IN SWOLLEN

EXTREMITIES (FEET, LEGS, AND HANDS).

INCREASES MUSCLE TONE

MUSCLES ARE MADE PRIMARILY OF WATER. DEHYDRATION CAN PREVENT MUSCLES FROM PROPERLY

CONTRACTING, REDUCING MUSCLE TONE. INCREASING WATER INTAKE WILL HELP PREVENT MUSCLE CRAMPING,

IMPROVE THE STRENGTH OF MUSCLE CONTRACTIONS AND QUICKEN MUSCLE RESPONSE. PREVENTING

DEHYDRATION WILL ALSO HELP PREVENT SAGGING SKIN, SINCE WATER WILL FILL OUT THE MUSCLES, RESULTING

IN CLEAR, HEALTHY, AND RESILIENT SKIN.

HANDBOOK 11
ALCOHOL
ALCOHOL CONSUMPTION

WHILE ALCOHOL IS NOT A MACRONUTRIENT LIKE PROTEIN, CARBOHYDRATES AND FAT, IT STILL CONTAINS

ENERGY. 1 GRAM OF ALCOHOL = 7 CALORIES. GIVEN IT’S CALORIE DENSITY, IT’S EASY TO UNDERSTAND HOW

ALCOHOL CONSUMPTION CAN QUICKLY ACCUMULATE.

THE ABSENCE OF NUTRITIONAL VALUE FROM THESE CALORIES MEANS THAT NO POTENTIAL BEHAVIOURAL

BENEFITS ARISE FROM ITS CONSUMPTION.

IF FAT LOSS OR MAINTENANCE IS THE GOAL, IT’S WORTH CONSIDERING DRINKS CHOOSING DRINKS THAT ARE

LOWER IN CALORIES.

THIS WAY YOU CAN STILL SOCIALIZE, AND STAY ON TRACK WITH YOUR FITNESS GOAL.

SINGLE DOUBLE
355ML 5 OZ (148ML) 330ML 355ML (1.5 OZ) (3 OZ)
102 CALORIES 120 CALORIES 139 CALORIES 145 CALORIES 69 CALORIES 138 CALORIES
25.5G CARBS 30G CARBS 35G CARBS 36G CARBS 17G CARBS 34G CARBS

HANDBOOK 12
NUTRITION
GROCERY LIST
PROTEIN CARBOHYDRATES FATS FRUITS VEGETABLES

• CHICKEN BREAST • YAMS • PEANUTS • BLUEBERRIES • BROCCOLI

• LEAN GROUND • SWEET POTATOES • ALMONDS • STRAWBERRIES • BRUSSELS SPROUTS
CHICKEN BREAST • ROLLED OATS • CASHEWS • BLACKBERRIES • KALE
• TURKEY BREAST • CREAM OF RICE • ALL NATURAL ALMOND • RASPBERRIES • ASPARAGUS
• LEAN GROUND TURKEY • CREAM OF WHEAT BUTTER • APPLES • CAULIFLOWER
BREAST • JASMINE RICE • ALL NATURAL PEANUT • PEARS • SPINACH
• TOP SIRLOIN • BROWN RICE BUTTER • ASIAN PEARS • SALAD GREENS
• EXTRA LEAN GROUND • BEANS • FLAXSEED • KIWIS • TOMATOES
BEEF • LENTILS • AVOCADO • BANANAS • BELL PEPPERS
• SALMON • QUINOA • OLIVE OIL • ORANGES • ONIONS
• GAME • COUSCOUS • AVOCADO OIL • GRAPEFRUIT • MUSHROOMS
• COD • BABY POTATOES • COCONUT OIL • CANTALOUPE • CUCUMBERS
• HAILBUT • EZEKIEL BREAD • HEMP HEARTS • PINEAPPLE • ZUCCHINI
• CANNED TUNA • BUTTERNUT SQUASH • CARROTS
• SHRIMP • PUMPKIN PURE • PEAS
• BROWN EGGS • GREEN BEANS
• LIGHT COTTAGE
CHEESE
• NON-FAT GREEK
YOGURT
• WHEY PROTEIN
POWDER

NOTES:
• REFER TO YOUR MEAL PLAN TO SEE WHICH FOODS TO BUY
• DO NOT CONSUME ANYTHING THAT YOU ARE ALLERGIC TO!

CALORIE FRIENDLY RECOMMENDATIONS

BEVERAGES SPICES CONDIMENTS

• STARBUCKS AMERICANO • HIMALAYAN PINK SALT • KRAFT CALORIE WISE BBQ SAUCE
• TIM HORTONS DARK ROAST COFFEE • TELLICHERRY PEPPER • SRIRACHA HOT SAUCE
• TEA • SAIGON CINNAMON • FRANKS REDHOT SAUCE
• ZEVIA ZERO CALORIE SODA • GARLIC POWDER • HEINZ NO SUGAR ADDED KETCHUP
• MONSTER ENERGY ZERO • MRS. DASH • FRENCH’S MUSTARD
• ROCKSTAR PURE ZERO • FLAVORGOD • BALSALMIC VINEGAR
• DIET POP • BRAGG’S LIQUID AMINOS
• WALDEN FARMS SYRUP CHOCOLATE OR
CARAMEL
• SILK ALMOND MILK CREAMER

NOTES:
• SWAP CREAM IN YOUR COFFEE FOR UNSWEETENED ALMOND MILK, COCONUT MILK OR SKIM MILK.
• REPLACE SUGAR IN YOUR COFFEE FOR 0 CALORIE SWEETENER.

HANDBOOK 13
NUTRITION
DURING A CUTTING PHASE, THE KEY TO STAYING ON TRACK IS TO FIND FOODS THAT ARE LOW IN CALORIES, BUT
VOLUMINOUS AND CONTAIN FIBRE TO KEEP YOU FEELING FULL.

DURING A BULKING PHASE, YOU CAN UTILIZE MORE CALORIE DENSE FOODS, FOODS THAT ARE EASIER TO
DIGEST AND LOWER IN FIBRE, IN ORDER TO CONSUME MORE CALORIES WITHOUT FEELING OVER STUFFED.

THIS IS NOT TO SAYING THAT YOU SHOULD ONLY EAT CALORIE DENSE, LOW FIBRE FOODS, BUT YOU CAN
INCORPORATE THEM INTO YOUR DIET TO HELP YOU HIT YOUR TARGET MACROS. YOUR DIET SHOULD STILL BE
MADE UP OF 80% NUTRIENT RICH FOODS, EVEN WHILE BULKING.

JUST BECAUSE WE HAVE MADE A LIST OF FOODS AND CATEGORIZED THEM AS CUTTING OR BULKING, DOES NOT
MEAN YOU HAVE TO ONLY STICK TO THOSE FOODS. YOU CAN EAT THE FOODS UNDER BULKING WHILE YOU ARE
CUTTING AND VICE VERSA. THIS IS JUST A LIST OF FOODS THAT WE HAVE FOUND TO MAKE OUR DIET EASIER
DEPENDING ON IF WE ARE CUTTING OR BULKING.

CUTTING BULKING

BERRIES APPLE

CAULIFLOWER RICE BANANA

CHICKEN BREAST BREAD

EGG WHITES CEREAL

LETTUCE, SPINACH, COLESLAW CHEESE

LOW FAT BUTTER POPCORN CHIA SEEDS

OATMEAL COCONUT OIL

PLAIN 0% NON FAT GREEK YOGURT EXTRA LEAN GROUND BEEF (90/10)

PLAIN OR SALTED RICE CAKE FLAVOURED 2% GREEK YOGURT

PUFFED RICE HEMP HEARTS

SHIRITAKI NOODLES JASMINE RICE

SHRIMP NUT BUTTER

SPAGHETTI SQUASH OLIVE OIL

TUNA POTATO

TURKEY BACON PROTEIN BAR

TURKEY BREAST PROTEIN PANCAKE MIX

UNSWEETENED VANILLA ALMOND MILK PROTEIN SMOOTHIE

WATERMELON PUMPKIN SEEDS

ZUCCHINI NOODLES TOP SIRLOIN

WHEY PROTEIN YAM

HANDBOOK 14
TRAVELING
STAY ON TRACK WHILE TRAVELING BY MAKING AN EFFORT TO DO A SMALL GROCERY HAUL WHEN YOU ARRIVE

AT YOUR DESTINATION. BELOW IS A LIST OF FOODS THAT WE TEND TO STICK TO WHEN WE ARE ON THE ROAD.

MOST OF THE ITEMS REQUIRE NO PREPARATION OR CAN BE COOKED USING A MICROWAVE.

PROTEINS

• CANNED TUNA WITH SELF OPENING LID

• GREEK YOGURT

• HARD BOILED EGGS

• PROTEIN BARS

• POWDERED PROTEIN

• ROTISSERIE CHICKEN

CARBS

• APPLES

• BANANAS

• CRISPY MINIS

• FROZEN BRUSSELS SPROUTS

• FROZEN SLICED STRAWBERRIES

• INSTANT OATMEAL

• LOW-FAT MICROWAVABLE POPCORN

• MICROWAVABLE RICE

FATS

• GUACAMOLE

• POWDERED PEANUT BUTTER

ALL-IN-ONE

• FROZEN DINNERS

HANDBOOK
SUPPLEMENTATION

NOTES:
• PLEASE CONSULT WITH YOUR PHYSICIAN OR A QUALIFIED HEALTH PROFESSIONAL BEFORE TRYING ANY NEW
SUPPLEMENTS.
• ALL SUPPLEMENTATION LISTED BELOW IS OPTIONAL.

CAFFEINE

HELPS YOU STAY AWAKE, REMAIN ALERT, AND PROVIDES AN INCREASE IN YOUR ENERGY LEVELS.

CREATINE MONOHYDRATE

SHOWN TO SUPPORT MUSCLE STRENGTH, POWER, AND SIZE WHEN COMBINED WITH HIGH-INTENSITY ACTIVITIES.

ESSENTIAL AMINO ACIDS (EAAS)

VITAL FOR FUNCTIONS SUCH AS PROTEIN SYNTHESIS, TISSUE REPAIR AND NUTRIENT ABSORPTION. HELPS GUARD

AGAINST UNWANTED MUSCLE BREAKDOWN, WHICH CAN OCCUR DURING INTENSE TRAINING.

DIGESTIVE ENZYMES

HELPS ELIMINATE DIGESTIVE UPSETS LIKE GAS, BLOATING AND INDIGESTION

MAGNESIUM BISGLYCINATE

AN ESSENTIAL MINERAL NEEDED FOR MORE THAN 300 ENZYMATIC REACTIONS IN THE BODY. REQUIRED FOR THE

FORMATION OF HEALTHY BONES AND TEETH, PROTEIN AND FATTY ACID FORMATION, ACTIVATING B VITAMINS,

SUPPORTING MUSCLE ACTIVITY, NERVE TRANSMISSION, RELAXING BLOOD VESSELS, CLOTTING BLOOD,

TEMPERATURE REGULATION AND ENSURING INTESTINAL MOBILITY ALSO CALLED BOWEL MOVEMENTS.

HANDBOOK 16
SUPPLEMENTATION
MELATONIN

HELPS DECREASE THE TIME IT TAKES YOU TO FALL ASLEEP.

OMEGA-3 FISH OIL

HELPS WITH MUSCLE RECOVERY, REDUCES INFLAMMATION AND MAY HELP PREVENT HEART DISEASE.

POWDERED GREENS

ALKALIZE THE BODY HELPING RESTORE PH BALANCE, AID IN DIGESTIVE HEALTH, IMPROVE ENERGY, ENDURANCE,

EXERCISE PERFORMANCE, REPAIR MUSCLES, REDUCE APPETITE AND THEY ARE FULL OF ANTIOXIDANTS.

POWDERED PROTEIN

A FAST ABSORBED SOURCE OF PROTEIN THAT’S USEFUL FOR HELPING YOU REACH YOUR DAILY PROTEIN GOALS.

POWDERED PRE-WORKOUT

ENHANCES BLOOD FLOW AND HELPS INCREASE TRAINING VOLUME AND INTENSITY.

VITAMIN C

HAS A LARGE ROLE IN FIGHTING OFF INFECTIONS. IN ADDITION, IT IS IMPORTANT FOR WOUND REPAIR, HEALTHY

GUMS, STRONG BONES AND TEETH, AND IN THE PREVENTION OF BRUISING.

VITAMIN D3

THE ABILITY TO SYNTHESIZE ADEQUATE VITAMIN  D3  DIMINISHES WITH AGE. IMPROVES IMMUNITY AGAINST

SEASONAL AFFECTIVE DISORDER AND OSTEOPOROSIS. IT IS ALSO NEEDED FOR THE ABSORPTION AND

REGULATION OF CALCIUM AND PHOSPHORUS LEVELS NECESSARY FOR STRONG BONES, TEETH, AND NAILS.

HANDBOOK
TRAINING
WORKOUT TIME: YOUR WORKOUT SHOULD TAKE AROUND 60 — 90 MIN. TO COMPLETE DEPENDING ON YOUR

FITNESS LEVEL.

EXERCISE VOLUME: IF YOU FEEL THERE IS TOO MUCH VOLUME IN A WORKOUT, FEEL FREE TO CUT OUT

EXERCISES, SETS AND / OR REPS AS NEEDED.

EXERCISE FORM: QUALITY OVER QUANTITY, FORM IS EVERYTHING!

REST BETWEEN SETS: WE RECOMMEND RESTING AS LONG AS REQUIRED TO FEEL PHYSICALLY AND MENTALLY

FRESH FOR THE FOLLOWING SET AND READY TO GIVE IT YOUR COMPLETE 100% FOCUS. IF THERE IS A TIME

CONSTRAINT, YOU CAN TAKE SHORTER RESTS WITH THE UNDERSTANDING THAT PERFORMANCE MAY SUFFER TO

A CERTAIN EXTENT.

ALL SETS LISTED BELOW ARE WORKING SETS, NOT INCLUDING WARM UP SETS.

PROGRESSIVE OVERLOAD: IN ORDER FOR MUSCLES TO GROW, STRENGTH TO BE GAINED, PERFORMANCE TO

INCREASE, OR FOR ANY SIMILAR IMPROVEMENT TO OCCUR, THE BODY MUST BE FORCED TO ADAPT TO A

TENSION THAT IS ABOVE AND BEYOND WHAT IT HAS PREVIOUSLY EXPERIENCED. GRADUALLY INCREASE YOUR

TRAINING VOLUME, INTENSITY, FREQUENCY OR TIME UNDER TENSION IN ORDER TO SEE IMPROVEMENTS.

CHOOSING THE PROPER WEIGHT: THIS MAY TAKE SOME TRIAL AND ERROR. BASED ON THE NUMBER OF REPS

PRESCRIBED FOR A SET, CHOOSE A WEIGHT THAT YOU THINK YOU CAN PERFORM WITH PROPER FORM. IF YOU

ARE GOING WAY OVER THE LISTED AMOUNT OF REPS PRESCRIBED, THE WEIGHT USED MAY BE TOO LIGHT. IF YOU

ARE NOT WITHIN A FEW REPS OF REACHING THE PRESCRIBED AMOUNT OF REPS, IT’S PROBABLY TOO HARD.

HANDBOOK
TRAINING SCALES
REPETITIONS IN RESERVE (RIR) BASED ON RATING OF PERCEIVED EXERTION (RPE)
RPE SCORE RIR / DESCRIPTION

10 MAXIMUM EFFORT

9.5 NO RIR, BUT COULD INCREASE LOAD

9 1RIR

8.5 DEFINITELY 1, MAYBE 2RIR

8 2RIR

7.5 DEFINITELY 2, MAYBE 3RIR

7 3RIR

5—6 4 — 6 RIR

3—4 LIGHT EFFORT

1—2 LITTLE TO NO EFFORT

REP TEMPO
IF AN EXERCISE REQUIRES YOU TO USE A SPECIFIC TEMPO, THERE WILL BE FOUR NUMBERS PROVIDED.
SEQUENCE DEFINITION NAME

FIRST NUMBER LOWERING THE WEIGHT ECCENTRIC (NEGATIVE) PORTION

SECOND NUMBER BOTTOM POSITION STRETCHED POSITION

THIRD NUMBER RAISING THE WEIGHT CONCENTRIC PORTION

FOURTH NUMBER TOP POSITION CONTRACTED POSITION

SOMETIMES AN “X” WILL BE USED IN PLACE OF A NUMBER SUCH AS (4:3:X:1). THE X REPRESENTS AN EXPLOSIVE

MOVEMENT BEING USED IN THAT PORTION OF THE EXERCISE. IN THIS EXAMPLE YOU WOULD MOVE THE WEIGHT

AS FAST AS POSSIBLE DURING THE CONCENTRIC PORTION OF THE LIFT.

REMEMBER THAT SOME EXERCISES START WITH THE ECCENTRIC PORTION (SQUATS + BENCH PRESS), WHILE

OTHERS BEGIN WITH THE CONCENTRIC PORTION (DEADLIFTS + HIP THRUSTS). HOWEVER, THE TEMPO WILL

ALWAYS BE LISTED IN THE ORDER LISTED ABOVE WHICH STARTS WITH THE ECCENTRIC.

HANDBOOK 19
WARMING UP
NOTES:
• YOU ARE NOT REQUIRED TO DO ALL EXERCISES LISTED BELOW.
• CHOOSE EXERCISES THAT ARE IN ACCORDANCE TO YOUR WORKOUT.
• SPEND 5 — 10 MIN ON YOUR DYNAMIC WARM UP.
• USE BW, BANDS, CABLES OR VERY LIGHT WEIGHT.

DYNAMIC WARM UP
UPPER BODY LOWER BODY

VIDEO: CLICK HERE VIDEO: CLICK HERE

FACE PULL: 8 — 12 SIDE KNEE DROP: 5 — 10 PER SIDE

EXTERNAL ROTATION: 8 — 12 PER ARM SIDE LEG DROP: 5 — 10 PER SIDE

INTERNAL ROTATION: 8 — 12 PER ARM CROSS BODY LEG KICK: 5 — 10 PER SIDE

LAT PULLOVER: 8 — 12 SCORPION KICK: 5 — 10 PER SIDE

LAT PULL DOWN: 10 — 20 UPWARD DOG: 5 — 10

ROW: 10 — 20 BACK ROLLOUT (RUMBLE ROLLER): 10 — 15

HAMSTRING ROLLOUT: (10 — 15 INSIDE, 10 — 15 OUTSIDE)

TRICEP PUSHDOWN: 15 — 20
PER LEG

BICEP CURL: 10 — 20 INNER THIGH ROLLOUT: 10 — 15 PER LEG

SHOULDER PRESS: 10 — 20 QUAD ROLLOUT: (5 — 12 INSIDE, 5 — 12 OUTSIDE) PER LEG

WALL SLIDE: 10 — 15 ROLLBACK / DYNAMIC HAMSTRING: 8 — 15

GLUTE BRIDGE: 3 — 8 REPS

CROSS BODY SIDE KICK: 8 — 12 PER SIDE

FRONT KICK: 8 — 15 PER SIDE

HIP HINGE: 10 — 20

SQUAT TO HAMSTRING STRETCH: 8 — 20

BW SQUAT: 6 — 12

HANDBOOK
ACCESSORIES
ALL ACCESSORIES LISTED BELOW ARE HIGHLY RECOMMENDED. WE BELIEVE USING THEM WILL ENHANCE YOUR

LIFTING EXPERIENCE.

WRIST STRAPS

IF YOU DON’T WANT TO USE CHALK, USE WRIST STRAPS. THEY CAN ENABLE

YOU TO POWER THROUGH PULLING MOVEMENTS THAT MIGHT OTHERWISE BE

CUT SHORT BY WEAKENED GRIP STRENGTH.

WRIST WRAPS

OFFERS GREATER WRIST STABILITY DURING PRESSING MOVEMENTS.

BELT

OFFERS FIRM SUPPORT FOR THE ABDOMEN AND LOWER BACK DURING EVEN

THE MOST INTENSE WEIGHT TRAINING PROGRAMS.

CHALK

IF YOU DON’T WANT TO USE STRAPS, USE CHALK. IT HELPS YOU HOLD ON TO

THE BAR BETTER DURING HEAVIER MOVEMENTS. THE CHALK WILL DRY YOUR

SLICK HANDS AND CREATE FRICTION BETWEEN YOUR SKIN AND THE WEIGHT.

HANDBOOK 21
DELOADING
A DELOAD IS A SHORT PLANNED PERIOD OF RECOVERY WHERE YOU TRAIN SLIGHTLY LIGHTER, MAYBE WORKOUT

A LITTLE LESS, AND GENERALLY EASE THINGS BACK. IT USUALLY LASTS ONE WEEK AND IS PLANNED AFTER EVERY

FOURTH OR FIFTH WEEK OF INTENSE TRAINING.

KEY SIGNS TO LOOK OUT FOR AS AN INDICATION OF WHEN YOU SHOULD IMPLEMENT A DELOAD:

• GETTING WEAKER: NO ONE WANTS TO GET WEAKER. IT’S KIND OF THE OPPOSITE OF WHY WE TRAIN. WHEN

YOUR LIFTS ARE SUFFERING, IT COULD INDICATE YOU’RE STARTING TO  OVERREACH  AND YOUR CENTRAL

NERVOUS SYSTEM TAKING A BIT OF A HIT. THE SOLUTION? DELOAD FOR ONE WEEK.

• SORE JOINTS: YOU’RE GOING TO GET THE ODD INJURY FROM TIME TO TIME AND A LITTLE SORENESS IS PART

AND PARCEL OF THE WONDERFUL WORLD OF THE IRON GAME, BUT BEING IN CONSTANT PAIN, HAVING YOUR

KNEES SCREAM AT YOU EVERY TIME YOU SQUAT, YOUR ELBOWS NOT PLAYING BALL WHEN PRESSING, OR

YOUR HIPS GIVING YOU GRIEF JUST FROM WALKING UP THE STAIRS IS NOT GOOD. YOU’LL PROBABLY NEED

A GOOD DOSE OF FOAM ROLLING, STRETCHING AND A TRIP TO YOUR PHYSIO OR MASSAGE THERAPIST, BUT

COMBINE THIS WITH A DELOAD AND YOUR BODY WILL THANK YOU.

HERE ARE SOME VARIOUS WAYS YOU CAN DELOAD:

1. THE MOST COMMON METHOD OF DELOADING IS JUST TO REDUCE YOUR THE WEIGHT YOU USE FOR EVERY

EXERCISE. AS A GUIDE, ALL YOUR SETS SHOULD BE PERFORMED AT AROUND 60% OF WHAT YOU NORMALLY

WORK OUT WITH FOR EACH EXERCISE. THIS DOESN’T MEAN YOU BUST OUT A CRAZY AMOUNT OF REPS

EITHER. THE LOADS ARE LIGHT AND THE REPS AND SETS ARE LOW. THAT’S THE WHOLE IDEA OF A DELOAD —

YOU JUST GOTTA CHILL AND TAKE IT EASY.

2. USE THE SAME WEIGHT AS YOU NORMALLY WOULD, BUT DROP YOUR NUMBER OF TOTAL VOLUME (SETS X

REPS) TO 60% OF YOUR NORMAL VOLUME (STICK TO AN 8+ REP SCHEME).

3. USE LIGHT WEIGHT AND FOCUS ON REFINING YOUR FORM AND TECHNIQUE.

SHOULD YOU SKIP A DELOAD? IN A WORD — NO.  IF YOU’RE IN ANY WAY SERIOUS ABOUT YOUR TRAINING,

DELOADING IS WITHOUT A DOUBT THE SMART THING TO DO. WHEN YOU’RE A LITTLE MORE EXPERIENCED, AND

KNOW WHAT YOUR BODY RESPONDS BEST TO, MAYBE YOU CAN SKIP THE ODD DELOAD, PUSH IT BACK A FEW

WEEKS, OR CUT IT A FEW DAYS SHORT IF YOU KNOW YOU’RE FULLY RECOVERED, BUT FOR NOW, KEEP IT IN.

HANDBOOK
CARDIO
WHEN IT COMES TO CARDIO, THE TWO MAIN FORMS ARE HIIT AND LISS. HIIT STANDS FOR HIGH INTENSITY
INTERVAL TRAINING AND LISS STANDS FOR LOW INTENSITY STEADY STATE.

TO ESTIMATE YOUR MAX HEART RATE, SUBTRACT YOUR AGE FROM 220.

LISS VS. HIIT

LISS INVOLVES ELEVATING YOUR HEART RATE WITH ACTIVITY, BUT NOT LETTING IT GO BEYOND 50% OF YOUR
MAX HEART RATE, AND KEEPING IT THERE FOR AN EXTENDED PERIOD OF TIME. WHEN DOING LISS, YOU MIGHT
BREAK A LIGHT SWEAT, BUT NOT MUCH MORE. YOUR BREATHING IS FAIRLY STEADY, AND YOU CAN EASILY CARRY
ON A CONVERSATION WITH YOUR FRIEND NEXT TO YOU.

HIIT INVOLVES SHORT BURSTS OF MAX EFFORT FOLLOWED BY VERY LOW EFFORT INTERVALS.

RESEARCH SHOWS THAT LISS FORCES THE BODY TO USE FAT AS ITS MAIN SOURCE OF FUEL FOR THE WORKOUT.
ON THE OTHER HAND, HIIT WILL USE GLYCOGEN OR CARBOHYDRATES AS ITS MAIN SOURCE OF FUEL. THE
AMOUNT OF CALORIES BEING BURNED FOR BOTH FORMS IS AROUND THE SAME.

WHICH IS BEST FOR MY LIFESTYLE?

LISS TAKES LONGER TO FINISH, BUT PUTS LESS STRESS ON THE BODY. HIIT TAKES LESS TIME TO COMPLETE, BUT IS
EXTREMELY DIFFICULT (WHEN DONE CORRECTLY). IT ALSO PUTS A LOT OF STRESS TO THE BODY. SO, YOU NEED
TO DECIDE WHICH FORM OF CARDIO WILL BEST FIT YOUR LIFESTYLE. IT LITERALLY ALL DEPENDS ON WHAT YOU
FEEL IS BEST FOR YOU. IF YOU HAVE THE TIME TO DO 20+ MINUTES OF CARDIO AT A SLOWER PACE, AND YOU
DON’T WANT TO PUT YOUR BODY THROUGH STRESS, THEN SLOW AND STEADY IS THE WAY. IF YOU ARE LIMITED
ON TIME AND LIKE TO PUT YOURSELF THROUGH SOME CARDIO PAIN, THEN HIIT IS THE PATH FOR YOU.

WHEN IS THE BEST TIME TO DO CARDIO?

YOU DO IT WHEN YOU CAN! FASTED OR NON FASTED BURNS THE SAME AMOUNT OF CALORIES. WE PREFER TO
DO OUR CARDIO IN THE MORNING JUST TO GET IT OVER WITH.

WITH THAT BEING SAID, YOU ALSO NEED TO UNDERSTAND THAT CARDIO SHOULD ONLY BE USED AS A TOOL TO
AID IN FAT LOSS, AND THAT IT IS NOT A NECESSITY.

HANDBOOK 23
CARDIO
CARDIO PROTOCOL
INTENSITY TYPE LEVEL / SPEED INSTRUCTIONS EFFORT LEVEL

STAIRMASTER 7 — 10 7 / 10

BIKE 12 — 16 7 / 10
LISS
ELLIPTICAL 12 — 16 AIM TO BURN AROUND 10 7 / 10
CALORIES PER MIN.
TREADMILL 3.5 MPH (5.6 KMH), GRADE 8.0% 6 / 10

20 SEC. ALL OUT FOLLOWED BY

HIIT ASSAULT BIKE 10 / 10
1 MIN. 40 SEC RECOVERY

NOTES:
• PERFORM THE MAJORITY OF YOUR CARDIO AFTER YOUR WORKOUT FOR BETTER WEIGHT TRAINING
PERFORMANCE. FOR EXAMPLE, 15 MIN. WARM UP BEFORE TRAINING, THEN 10 MIN. AFTER TRAINING.
• ENSURE YOU BURN THE AMOUNT OF CALORIES PRESCRIBED IN YOUR PROGRAM UNDER CARDIO REGIMEN. IF
YOU HAPPEN TO HIT YOUR CALORIE TARGET BEFORE THE PRESCRIBED TIME, KEEP GOING UNTIL YOU
COMPLETE THE PRESCRIBED TIME.
• ALWAYS WEAR PROPER RUNNING SHOES AND SOCKS WHEN DOING CARDIO!
• IF YOU HAVE A SEDENTARY LIFESTYLE, THIS IS WHERE A CARDIO REGIMEN IS CRUCIAL IN HELPING YOU REACH
YOUR GOALS.
• ON REST DAYS, STILL AIM TO HIT YOUR STEP GOAL.

SPIN BIKE ASSAULT BIKE

STAIRMASTER / STEPMILL

TREADMILL
ELLIPTICAL RECUMBENT BIKE

HANDBOOK 24
PROPER FOOTWEAR

GOOD FOR: UPPER BODY EXERCISES + RUNNING

GOOD FOR: OLYMPIC LIFTS AND SQUATS NOT GOOD FOR: LOWER BODY EXERCISES
NOT GOOD FOR: RUNNING

GOOD FOR: UPPER BODY EXERCISES + RUNNING

NOT GOOD FOR: LOWER BODY EXERCISES

GOOD FOR: LOWER AND UPPER BODY EXERCISES

NOT GOOD FOR: RUNNING

GOOD FOR: LOWER AND UPPER BODY EXERCISES

NOT GOOD FOR: RUNNING
GOOD FOR: UPPER BODY EXERCISES + RUNNING
NOT GOOD FOR: LOWER BODY EXERCISES

HANDBOOK 25
SLEEP HYGIENE
GETTING A GOOD NIGHT’S SLEEP CAN MAXIMIZE MUSCLE GROWTH, FAT LOSS AND OVERALL HEALTH. IT WILL
KEEP YOUR ENERGY LEVELS, CONCENTRATION AND MOTIVATION AT IT’S PEAK, WHICH WILL BENEFIT YOU IN AND
OUT OF THE GYM. IT WILL OPTIMIZE YOUR LEVELS OF TESTOSTERONE AND IGF-1, REDUCE CORTISOL LEVELS, AS
WELL AS IMPROVE YOUR BODY’S OVERALL FAT BURNING EFFICIENCY.

SLEEP DEPRIVATION DOES RATHER HORRIBLE THINGS NOT ONLY FOR OVERALL HEALTH, BUT FOR WEIGHT GAIN
AND OBESITY RISK. SLEEP DEPRIVATION TENDS TO DECREASE LEPTIN LEVEL AND RAISE LEVEL OF GHRELIN (THE
ONLY HORMONE SHOWN TO DIRECTLY STIMULATE HUNGER IN HUMANS). HORMONES SUCH AS CORTISOL,
THYROTROPIN HORMONE (INVOLVED IN THYROID FUNCTION) AND OTHERS ARE ALSO IMPACTED NEGATIVELY BY
POOR SLEEP.

IT'S NOT JUST THE NUMBER OF HOURS YOU SPEND ASLEEP THAT'S IMPORTANT — IT’S THE  QUALITY  OF THOSE
HOURS. IF YOU GIVE YOURSELF PLENTY OF TIME FOR SLEEP, BUT STILL HAVE TROUBLE WAKING UP IN THE
MORNING OR STAYING ALERT ALL DAY, YOU MAY NOT BE SPENDING ENOUGH TIME IN THE DIFFERENT STAGES OF
SLEEP.

TO IMPROVE YOUR SLEEP, TRY SOME OF THE FOLLOWING STRATEGIES:

AIM FOR 7 — 9 HOURS OF SLEEP: SLEEP REQUIREMENTS VARY SLIGHTLY FROM PERSON TO PERSON,  MOST
HEALTHY ADULTS NEED BETWEEN 7 TO 9 HOURS OF SLEEP PER NIGHT TO FUNCTION AT THEIR BEST. 

ESTABLISH A FIXED AWAKENING TIME: TRY WAKING UP AT THE SAME TIME EVERY DAY (EVEN ON WEEKENDS)
NO MATTER HOW WELL OR HOW POORLY YOU HAVE SLEPT. THIS WAY YOUR BODY WILL BEGIN TO GET USED TO
A REGULAR SLEEP RHYTHM.

CUT OFF ALL ELECTRONICS 30 — 60 MIN. BEFORE SLEEP: SMARTPHONES, TV, COMPUTER, ETC. BRIGHT LIGHT
SUPPRESSES MELATONIN PRODUCTION, WHICH IS A KEY HORMONE THAT REGULATES SLEEP.

SET A BEDTIME ROUTINE: HAVING A BEDTIME ROUTINE CUES YOUR BODY THAT IT’S TIME TO SLEEP. SO,
ESTABLISH A SET ROUTINE THAT YOU FOLLOW EVERY NIGHT. FOR EXAMPLE, DIM THE LIGHTS, TURN OFF
ELECTRONICS, HAVE A HOT BATH, PUT ON YOUR PAJAMAS, BRUSH YOUR TEETH, AND THEN LISTEN TO SOFT
MUSIC, MEDITATE AND / OR READ ON THE COUCH UNTIL YOU START TO FEEL SLEEPY AND THEN GO TO BED.

SLOW LIQUID INTAKE CLOSE TO BEDTIME: DRINKING TOO MUCH LIQUID CLOSE TO BEDTIME MAY CAUSE YOU
TO HAVE TO GET UP DURING THE NIGHT TO USE THE WASHROOM. TRY TO SLOW DOWN LIQUID INTAKE AFTER
YOUR LAST MEAL.

HANDBOOK
SLEEP HYGIENE
CREATE A COMFORTABLE SLEEP ENVIRONMENT: IF YOU WANT TO HAVE A GOOD SLEEP, IT HELPS TO CREATE A
COMFORTABLE SLEEP ENVIRONMENT. MAKE SURE THAT YOU HAVE A SUPPORTIVE MATTRESS, PILLOW AND
FRESH, COMFORTABLE BEDDING. ALSO, TRY TO ENSURE THAT YOUR ROOM IS NOT TOO HOT OR COLD, MINIMIZE
NOISE, AND BLOCK OUT LIGHT.

AVOID EXERCISING CLOSE TO BEDTIME: THE BEST TIME TO EXERCISE IS IN THE LATE AFTERNOON OR EARLY
EVENING. EXERCISING IN THE MORNING, WHILE GOOD FOR YOU, WON’T HELP WITH SLEEP. EXERCISING LESS
THAN TWO HOURS BEFORE BEDTIME CAN ACTUALLY INTERFERE WITH SLEEP.

SLEEP ONLY WHEN TIRED: DON’T FORCE YOURSELF INTO BED AT A PARTICULARLY TIME IF YOU’RE NOT FEELING
SLEEPY. YOU’LL ONLY LIE AWAKE IN BED, FRUSTRATED THAT YOU CAN’T SLEEP.
JUST FOR SLEEPING. YOUR BED SHOULD BE USED STRICTLY FOR SLEEPING. TRY TO AVOID READING, WATCHING
TELEVISION, WORKING, OR STUDYING IN BED, BECAUSE THESE ACTIVITIES KEEP YOUR MIND ACTIVE, WHICH GETS
IN THE WAY OF SLEEP.

DON’T WORRY: LEAVE YOUR WORRIES ABOUT WORK, FINANCES, SCHOOL, HEALTH, RELATIONSHIPS, ETC. OUT
OF THE BEDROOM. TRY SCHEDULING A “WORRY TIME” EARLIER IN THE EVENING TO DEAL WITH YOUR WORRIES.
IF YOU WAKE UP IN THE MIDDLE OF THE NIGHT WORRYING, TRY WRITING DOWN YOUR WORRIES AND TELL
YOURSELF THAT YOU WILL ADDRESS THEM IN THE MORNING.
AVOID CAFFEINE. AVOID CONSUMING CAFFEINE AT LEAST FOUR HOURS BEFORE BEDTIME. THIS INCLUDES
COFFEE, SOME TEAS, SOFT DRINKS, AND CHOCOLATE. CAFFEINE IS A STIMULANT AND IT CAN KEEP YOU AWAKE.

AVOID ALCOHOL: ALTHOUGH YOU MAY THINK THAT ALCOHOL WILL HELP YOU FALL ASLEEP, IT INTERFERES WITH
SLEEP LATER IN THE EVENING. SO, TRY TO AVOID CONSUMING ALCOHOL AT LEAST FOUR HOURS BEFORE BED.

DON’T SMOKE BEFORE BED: TRY TO AVOID SMOKING AT LEAST FOUR HOURS BEFORE BEDTIME AS IT CAN
INTERFERE WITH A GOOD NIGHT’S SLEEP.

HANDBOOK
DISCLAIMER
YOU SHOULD CONSULT YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR

ANY OTHER FITNESS PROGRAM TO DETERMINE IF IT IS RIGHT FOR YOUR NEEDS. THIS IS PARTICULARLY TRUE IF

YOU (OR YOUR FAMILY) HAVE A HISTORY OF HIGH BLOOD PRESSURE OR HEART DISEASE, OR IF YOU HAVE EVER

EXPERIENCED CHEST PAIN WHEN EXERCISING OR HAVE EXPERIENCED CHEST PAIN IN THE PAST MONTH WHEN

NOT ENGAGED IN PHYSICAL ACTIVITY, SMOKE, HAVE HIGH CHOLESTEROL, ARE OBESE, OR HAVE A BONE OR

JOINT PROBLEM THAT COULD BE MADE WORSE BY A CHANGE IN PHYSICAL ACTIVITY. DO NOT START THIS

FITNESS PROGRAM IF YOUR PHYSICIAN OR HEALTH CARE PROVIDER ADVISES AGAINST IT. IF YOU EXPERIENCE

FAINTNESS, DIZZINESS, PAIN OR SHORTNESS OF BREATH AT ANY TIME WHILE EXERCISING YOU SHOULD STOP

IMMEDIATELY.

THIS PROGRAM OFFERS HEALTH, FITNESS AND NUTRITIONAL INFORMATION AND IS DESIGNED FOR

EDUCATIONAL PURPOSES ONLY. YOU SHOULD NOT RELY ON THIS INFORMATION AS A SUBSTITUTE FOR, NOR

DOES IT REPLACE, PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. IF YOU HAVE ANY CONCERNS

OR QUESTIONS ABOUT YOUR HEALTH, YOU SHOULD ALWAYS CONSULT WITH A PHYSICIAN OR OTHER HEALTH-

CARE PROFESSIONAL. DO NOT DISREGARD, AVOID OR DELAY OBTAINING MEDICAL OR HEALTH RELATED ADVICE

FROM YOUR HEALTH-CARE PROFESSIONAL BECAUSE OF SOMETHING YOU MAY HAVE READ ON THIS SITE. THE

USE OF ANY INFORMATION PROVIDED ON THIS SITE IS SOLELY AT YOUR OWN RISK.

DEVELOPMENTS IN MEDICAL RESEARCH MAY IMPACT THE HEALTH, FITNESS AND NUTRITIONAL ADVICE THAT

APPEARS HERE. NO ASSURANCE CAN BE GIVEN THAT THE ADVICE CONTAINED IN THIS SITE WILL ALWAYS

INCLUDE THE MOST RECENT FINDINGS OR DEVELOPMENTS WITH RESPECT TO THE PARTICULAR MATERIAL.

IF YOU ARE IN CANADA AND THINK YOU ARE HAVING A MEDICAL OR HEALTH EMERGENCY, CALL YOUR HEALTH

CARE PROFESSIONAL, OR 911, IMMEDIATELY.

HANDBOOK 28
THIS DOCUMENT IS THE INTELLECTUAL PROPERTY OF DRVNBODY.
UNAUTHORIZED DISTRIBUTION OF THIS DOCUMENT IS STRICTLY
PROHIBITED AND VIOLATORS WILL BE PROSECUTED.