Shawn C. LeBrun - 12 Simple Steps to Get Huge.pdf - Literatura II - PacoPacoPaco

Written by Shawn C. LeBrun

Personal Trainer

WEEK-BY-WEEK OUTLINE

Week 1: THE IMPORTANCE OF GOALS

Week 2: THE BASICS OF WEIGHT TRAINING

Week 3: FAT BURNING AND CARDIO TIPS

Week 4: EAT TO BURN FAT 24/7: BASICS OF NUTRITION

Week 5: INSTANTLY ADD WEIGHT TO ALL YOUR LIFTS

Week 6: INTENSITY: THE REASON BEHIND SUCCESS

Week 7: THE BEST NUTRITION PRODUCTS ON THE MARKET

Week 8: NEVER HIT A PLATEAU AGAIN

Week 9: THE BEST CHEST, BACK, & AB EXERCISES

Week 10: LEGS & SHOULDERS

Week 11: BLAST THOSE BICEPS, TRICEPS, & FOREARMS

Week 12: PUTTING IT ALL TOGETHER

INTRODUCTION

I guarantee you that this will be the most effective program you will ever get

involved in. In fact, I feel it is the only one you will ever need to completely

transform your body into a work of art, a masterpiece.

The principles behind this effective program should never change, no matter

what it is you are trying to achieve. With this said, you must be willing to follow

the program as it is designed, putting everything you have into it. This is not a

lose-weight quick program or a miracle solution. If you are looking for one, STOP

reading this now and continue your dreaming. What you get out of this program,

much like life in general will, depend on what you put into it. You will put in hard

work and discipline, and for that you will get results. An increase in lean muscle,

a loss in body fat, and an overall better feeling about yourself are just a few of the

end results. Put in nothing and you get nothing-deservedly so!

For the next twelve weeks, forget everything that you have "learned" regarding

working out. You need to approach this program with a fresh, open mind, as

unbiased as you can be. I am providing the tools for the foundation; you have to

build the house one brick at a time.

This program was designed based upon research into what actually builds

muscle and causes fat-loss. I have read and researched the thousand or so

pages over the past few years so that you do not have to. I have condensed it as

much as possible, but it will still require some time to read the material. If you do

not have the time to read it, you probably do not have the time to achieve your

fitness and workout goals.

As a fitness trainer, I hear many of the same goals from people over and over

again. Most people want to gain lean muscle mass and lose body fat, so this will

be the major emphasis of the program. This program is perfect for ANYONE!

Young, old, male or female, this program is the most effective way to build

muscle and lose fat. Over the course of this program, I will highlight the important

concepts a little at a time so that way there is not so much information to

consume all at once. Take it one step at a time (think baby steps!) and after the

12 weeks, you will have all of the tools necessary to stay in great physical shape

forever.

Some of the information I give you will go against everything you have been told.

I have to question though, what you have been told over the years and by whom.

It seems everyone is a self-proclaimed fitness expert, although not everyone has

the appearance and the physical fitness to back up their philosophies. It is great

to question the validity of something, but give me the twelve weeks first and then

you can be as skeptical as you want if you have not noticed results.

A point I would like to touch on now. Get rid of the thought that more is better.

The more sets and reps you perform does not have a positive effect on muscle

building and fat loss. In fact, the more sets and reps you do, the more

counterproductive it may be. It is all based on quality of the reps and sets. Think

quality over quantity. Make the workout as simple and as efficient as possible,

while maintaining maximum intensity. If you do this, you will see your gains

skyrocket. I cannot stress enough the importance of maximum intensity in your

workout. You get out of it what you put into it.

For those of you that want to tone up and not get "bulked-up", this program is

perfect for you. There is more to the process of bulking than just the amount of

weight training you do. The whole process of toning and getting that desired

"lean and muscular" look is achieved through the combination of reducing body

fat and increasing lean muscle tissue. This is how toning is achieved, not through

just weight training with high reps and lighter weight. We will outline the proper

way to lose body fat and gain lean muscle mass in later chapters.

So start this program with an open mind, but most of all, with focus, intensity, and

confidence that you will achieve whatever it is you want to achieve. The choice is

up to you. Whether you think you can achieve the body you want or whether you

think you cannot, you are absolutely right either way!

WEEK 1: THE IMPORTANCE OF SETTING GOALS

Anything that we do, we do for a reason. Anything. There may be some times

that we do not know the reason behind what we are doing, but you can be sure

there is one. If you search enough, you will uncover it.

This is also the case in fitness. We do the stuff we do in the gym for a reason. It

may be to look good or to feel good. It may be to have an overall healthier

approach to living. It may be to become stronger or more energetic.

In order to completely excel at our fitness endeavors, we need to know exactly

what it is we are working towards. Each of our reasons is different. That is why it

is extremely important for us to tap into our individual driving force and find the

reason why we go to the gym each day. When you find that reason, take it and

run with it. Use it as your prime motivator.

There are many reasons for change. Are you fed up with being overweight? Are

you sick and tired of always feeling sick and tired? Disgusted at the person

staring back at you when you look in the mirror? You must first have an important

enough reason to want to change. Then you must find a method you can use to

change.

If you are currently involved in a fitness routine, ask yourself if what you are

currently doing is working for you. If it isn’ t, then you need to get real about

where you are and where you want to go. Make the commitment NOW to

change, to stop settling for less. Use these feelings to create power. Use that

frustration to create a compelling enough reason for you to take action and

change. Make a conscious decision to change the way you look, feel, think, and

act. First you must change your thinking, then your body. It must be in that order.

Shawn C. LeBrun - 12 Simple Steps to Get Huge.pdf

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