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This e-book acts as a good starting point if you would like to get the fundamentals and understandings for various types of fitness and diet programs as well as advanced information.
The book doesn't go into great detail on certain areas and it could use more methods, but overall it's extremely easy to read and follow the authors advice.
I recommend you read this e-book if you are starting a basic education on fitness, weight training, dieting and inner-mind goal setting techniques. Also of course you learn all the secrets of peak performance that you could possible hope for from a free book.
Garret Braunreiter - Secrets to Peak Performance
Need to know
- Eat protein first then carbohydrates then a little bit of fat.
- Eat small meals 4~6 a day.
- Work sides with lying cross-crunches: normal crunch but then twist body ONE side only first 25 reps 2 sets a day.
- 8 glasses of water a day.
- Always change up routine so challenge body.
- Make goals and beat them.
- Need to shock muscles.
- Train for size: Moderately heavy weights, moderate reps (8~12), shorter rest periods (2 minutes).
- Body can’t develop anything after 45 minutes of working out.
- NEVER leave more than 2~3 days without the GYM.
- MUSCLES ARE DESIGNED FOR SPEED.
- Takes 3 weeks for body to get used to training routine. So change every 3 weeks.
- Compound exercises are better by using as much muscles as possible during stressing one group.
- Take each rep through its full range of motion.
- Perform sets as fast as possible.
- Men – Body fat needs to be 12%~18%
- Palm-full of protein and 2~3 palm-full’s of carbohydrates
- Eat protein and some carbohydrates 1~3 hours before workout.
- 45~60 minutes after a workout eat a balanced meal with more protein than usual to restore lost energy or eat a piece of fruit straight after workout.
- Take antioxidants – vitamin C and E for example.
- Stretching could improve your strength by 20 %
- 3500 calories = 1 pound of fat
Superior Exercises
- Squats
- Lunges
- Push-ups
- Chin ups
- Pull Ups
AB Workout scheme
- Lying hip thrust – for lower ABS
- Lie on back, place hands on pelvis palms down. Lower back should be flat. Keep knees slightly bent. Trust legs upwards like you “stamping on the ceiling”.
- Standard Crunch – for upper ABS
- Sit-up position, knees bent. Slowly move up 30% slowly. 2 seconds per each rep. don’t pull head.
Routine
- 15 Lying hip thrusts
- 25 Ab crunches
- Rest 10 secondss.
- 10 Lying hip thrust
- 20 ab crunches (as fast as you can)
- 1 minute rest
- 25 Lying cross-crunches – right side
- 1 minute rest
- 25 Lying cross-crunches – left side
Best dumbbell workout
- Back – DB bent row
- Hold at side while standing up straight. Bend to have top body parallel to ground and use rowing motion to get DB back towards hips.
- Chest – DB flat bench press
- Grab DB’s lie down flat on bench. Lower until by side of chest, bring them up to form an arc above your chess.
- Legs – DB squat
- Stand up straight with DB’s at side then pretend to sit down on a chair, go as far as you can.
- Shoulders – Standing DB shoulder press
- Stand with abs tight. Bring DB’s up to level as ears, then arc above head and back to ears, MUST be above head.
- Calves – Standing calf raise basement step
- Stand straight and bring heals up until you’re on your tip-toes.
- Biceps – DB standing curl
- Arms straight. Hold DB’s with palms facing forward. Place arms at your sides, then raise DB’s ONLY bending elbows, nothing else.
- Triceps – DB triceps kickback
- Same position as bent over row. Let arm make a 90 degree angle and bent elbow, then straighten arm.
Main rules for proper form and handling
- Don’t lock out the joints.
- Breathe, breathe out when lifting the weight and in when returning to start position.
- Proper grip, take undue stress from your wrist by wrapping your thumbs around the bar.
Changing workout every 3 weeks
- Start with Warm-up
- ALWAYS work largest muscle group first like back, chest and legs.
- Finish workouts with shoulders, calves, triceps and biceps.
- Use high-mid-low targets for each set. Example Monday will do 15, Tuesday 12 and Wednesday 10.
- Alternate your first 3 muscle groups each workout. For example Monday is back, chest and legs. Then finish the other muscle groups.
- Change rest periods from 2 minutes to maybe 1 min.
Strength training plan
- Main 3 back, chest and legs, 30~40 minutes ONLY.
BACK
CHEST
- Dumbbell bench press is best for chest.
LEGS
SHOULDERS
- Dumbbell standing overhead press
- Push up and back.
CALVES
- Standing calve raise
- Use big toes to push up.
BICEPS
- DB curl
- Use lighter weights not to rock.
TRICEPS
- Lying triceps extension with EZ curl bar.
Example House workout plan
Everyday
- 15 Lying hip thrusts
- 15 Ab crunches
- Rest 10 secs
- 10 Lying hip thrust
- 10 ab crunches (as fast as you can)
- 1 minute rest
- 15 Lying cross-crunches – right side - NO
- 1 minute rest
- 15 Lying cross-crunches – left side - NO
Monday
1. 20 DB bent rows
2. 1 minutes rest
3. 20 flat bench press
4. 1 minute rest
5. 10 push-ups – NO
Wednesday
- Legs, Calves and Shoulders x2 sets
1. 15 DB squat
2. 1 minute rest
3. 15 Standing DB shoulder press
4. 1 minute rest
5. 15 Standing calf raise
Friday
- Biceps and Triceps x2 sets
- 20 DB standing curl
- 1 minute rest
- 20 DB triceps kickback
- 1 minute rest
- 20 squat
Making eating right effortless
- DO NOT forget about or cut out fat, contains needed nutrients
- Celebrate any success
- Take your time – take 20 minutes to eat a meal.
- Vary protein sources not just chicken and tuna.
- No late night meals
- 30 minutes after workout the body craves carbohydrates
- 60-90 minutes after workout the body is more receptive to protein
- 3 to 4 handfuls of protein a day is enough
How the body uses water
- You’re Intestines: about 1/2 cups of water
- Breathing: about 1 and 1/3 cups of water
- You’re Lungs: about 2 cups
- You’re Skin: about 2 cups of water
- You’re Kidneys: about 5 and 1/2 cups of water!
Weight loss tactics
- Keep a journal – keep track of all the food eaten and all the calories if possible
- Target to loss 100 calories a day and burn an extra 100 calories a day through exercise
- Each vegetable every day
- Buy fruit for desktop
- 13~18% is normal for male body fat
Whole body workout that stresses all muscle groups:
1. DB Bent Over Row (back)
2. DB Flat Bench Press (chest)
3. DB squat – Holding DB’s at your sides (legs)
4. DB Standing Overhead Shoulder Press (shoulders)
5. DB standing heal raise on step (calves)
6. DB arm curl (biceps)
7. DB bent over kickbacks (triceps)
8. Crunches
The Orginal
Unfortunatly the orginial isn't available. Instead I've listed related books which I highly recommend, especially Paul McKenna's I Can Make You Thin.
 Craig is a 22-year-old student currently studying psychology at Bournemouth University. He runs a self improvement blog and community filled with useful advice. His main aim is to help people exceed their expectations and reach their true potential.
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