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Muscle-Building Workout and Diet


Caller: Hello? Hey, Jeff! Jeff: What’s going on? Caller: It’s summer and I’m just trying to
get myself ready. I know you’ve got a bunch of videos and stuff, but I just haven’t really
been watching them and I’m wondering – but I love your channel though – what am I supposed
to do here to get ready for summer in two weeks? Jeff? Bro? Broba Fett? Bro? Broseph?
Jeff? What’s up, guys? Jeff Cavaliere, ATHLEANX.com. You didn’t do it again, did you? Did you forget
to get ready for summer? Have you been hibernating all winter long and now you just remembered
because it’s starting to get warm outside that you have to do something actually to
get yourself ready? Well, I’ll tell you this: I will give you a game plan, but you’ve got
to promise me one thing. You’ve got to promise me that you don’t put yourself in the same
position again next year, okay? All right, so here’s what we have to do. I
know this might scare some of you, but it starts and ends, always, with nutrition. Especially
if you’re talking about trying to make fast changes. Now I don’t care whether your goal
is to try to add muscle here in this short period of time to get ready, or if you’re
trying to lose body fat. Both of them are going to need to be supported by proper nutrition. When I talk about proper nutrition you’ve
got to promise me that doesn’t mean that you’re going to run out and do some sort of starvation
diet, or forget to eat at all, or you’re going to do some kind of a cleanse; something radical.
Guys, you don’t need to do that. As a matter of fact, leading into my next point here,
you’d better be fueling your body with the right types of food. And I mean, actually
fueling your body. You’d better not be avoiding carbohydrates,
you’d better not be avoiding healthy fats, you’d better not be avoiding protein. You’ve
got to get this in if you’re going to build lean muscle. The fact of the matter is, you’re
going to be training your ass off over the next four weeks because nothing worth having
ever comes easy. If you want to get something worth having then you’re going to have to
put the work and the sweat in to do it. I promise you, if you do that over the next
few weeks you are going to see some changes. Now here’s what you have to do. You’ve got
to start increasing the volume of your training. Let’s face it, you only have four weeks to
get something done. If you only have four weeks, if you’re doing targeted muscle group
training you’re only to get one muscle group in per week if you stick to that plan. You’ve got to increase the frequency so you
can hit each area at least twice a week. But you don’t just run and do everything haphazardly.
You want to have a plan that allows you to train each muscle group heavy. Overload. As
hard as you can one time, and then go for the real dedicated, isolated tension on that
muscles group. We can do it here in one example with our side lateral raise. I’m showing you
the difference here. The first thing I’m doing is a cheat lateral.
Yeah, there’s a lot of cheat involved in a cheat lateral. It got its name for a reason,
but what I’m trying to do is take a weight that I don’t normally lift in a concentrated,
really selective way, but I add some momentum to it so that can overload the eccentric and
I could allow my muscles to sustain a load that they’re not used to. That’s going to
spark the stimulus for new growth. We need it. We need it especially if we’re
trying to make fast changes. On the other end of the spectrum, we’re going to have to
come back and hit that muscle with real dedicated, concentrated tension. So I can do that with
a 1.5 rep style on the same side lateral raise. We’re actually allowing the muscle to feel
every single inch of the contraction as we did – a little of the opposite of what we
did here with the heavy cheat lateral. But both ways, we’re sustaining different
types of load. Enough to cause the stimulus for growth. You’re going to want to take that
same approach for every single muscle that you have and put it together here to make
sure that we’re hitting every area twice a week. Then comes in the weak point training
and when it comes to summer, like it or not, some of these areas are going to have to be
seen. If calves are one of your weak areas you’re
going to have to add some extra weak point training. What I like to do is recommend – especially
for calves – to add three dedicated sessions of calf work in per week. Now, that doesn’t
mean all out 30 and 45 minute sessions. You should know me better by now. We don’t need
to do that even for an entire workout. With our calves, go for 5 sets and do the exercise
I’m showing you here. I shared this with you on this channel weeks
ago. Guys who already started implementing it, guys who were the calf-nots have already
told me “Jeff, you won’t believe how good the results I’m getting from just this single
exercise.” So do it! Do it 5 times, 5 sets, 3 times a week. I promise you, between now
and just a few weeks from now you will see some changes that will help you to step out
on the beach with a little bit more confidence. If it extends beyond that, maybe it needs
to be your abs because you are going to probably have to take your shirt off at some point
with the hot weather on the way. With your ab training you’ve got to increase your frequency
to 6-7 times a week. Why? Because there’s something that happens when we increase – especially
the abs being postural muscles – if we increase the frequency that we trained in, you will
increase the resting tone of the muscle. That’s a really important point. The resting
tone is something that can change the look of a muscle just by the amount of resting
tone that’s there. it’s great for your abs because it provides additional stability and
support for your back, but at the same time it provides that extra visibility provided
you were listening to me back in the beginning of this video and you worked on that nutrition
to make sure that you got your body fat down so you could see your abs. At the end of the day, the most important
thing you could possibly do is listen to what I’m going to tell you right now. Don’t put
yourself in the same freaking position next year! You want to make sure that you’re providing
yourself with a consistent plan. One that’s doable. One that you could follow. When I
talked about the eating and meal plans, if it’s not something that you like and you enjoy
you’re never going to stick with it long term. What’s going to happen is, even if you trick
yourself into doing it for a few weeks since you look good in the beginning of the summer,
you’re going to look like shit for the rest of the summer and whoever’s attention you
attract or tricked into wanting you in the beginning of this summer, they’re going to
be on to somebody else at the end of the summer. You have to make sure you have a 365 day approach
to whatever it is you do. That’s why I do all these videos. That’s why I bring you the best information
I can bring you on this channel, to try to arm you with the ability to stay the way you
want to be 365 days a year. I have a training program. We have our meal plans included in
the training program. I walk you through step by step every day. All you’ve got to do is
come and listen to me and let me take you through that journey. I promise you, there
will be no more ups and downs. You’re going to look great all year round,
you’re going to be able to do whatever you want to do all year round with confidence.
Head to ATHLEANX.com, guys, to get any of those training programs. In the meantime,
if you’ve found this video helpful, if you liked the little wakeup call, let me know.
I’ll make more of these videos. Of course, you guys like the “Jeff Rant” videos. Sometimes
I’ve got to give it to you the way you deserve it. All right, I’ll be back here again in just
a few days. In the meantime, are we going to get ready for summer, or what?

22 thoughts on “Summer Workout Plan (WANTED: FAST RESULTS!!)

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