GUIDE FOR A MODEL BODY ABRECROMBIE PHASE ONE: Basic Workout, Cardio, Diet and Supplements

Basic Workout Program to build a model's body Abrecrombie, so if your dream is to have a model's body follow these simple guide that gives us Abrecrombie.

1. Monday : Chest, Shoulders, Triceps, Biceps

2. Tuesday : Legs, Back, Traps, Forearms

3. Thursday : Chest, Shoulders, Triceps, Biceps

4. Friday : Legs, Back, Traps, Forearms

*During phase 1 abs are covered on the off days as part of the cardio routine.

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Monday

Exercise	Sets	Reps
Flat Bench Press	3	10
Flat Bench Dumbbell Fly’s	3	10
Dumbbell Shoulder Press	3	10
Lateral Raises	3	10
Bicep Curls – Barbell	3	10
Lying Tricep Extensions	3	10
Bicep Curls – Dumbbell	3	10
Tricep Dips	3	Failure

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Tuesday

Exercise	Sets	Reps
Squats	3	10
Standing Calf Raises	3	10
Leg Extensions	3	10
Wide-Grip Pull-ups	3	10
Lat Pull-Downs	3	10
Dumbbell Shrugs	3	10
Forearm Curls	3	Failure

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Thursday

Exercise	Sets	Reps
Flat Bench Press	3	10
Flat Bench Dumbbell Fly’s	3	10
Dumbbell Shoulder Press	3	10
Lateral Raises	3	10
Bicep Curls – Barbell	3	10
Lying Tricep Extensions	3	10
Bicep Curls – Dumbbell	3	10
Tricep Dips	3	Failure

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Friday

Exercise	Sets	Reps
Squats	3	10
Standing Calf Raises	3	10
Leg Extensions	3	10
Wide-Grip Pull-ups	3	10
Lat Pull-Downs	3	10
Dumbbell Shrugs	3	10
Forearm Curls	3	Failure

* When choosing a weight for the forearm curls, start by using only the barbell without any weights added.

* Also for both forearm curls and the dips do as many reps as you can until you can’t do anymore (takingyour muscles to failure.)

Now that we have the weight training portion of the Abercrombie workouts first phase done let’s move on to the Cardio and Abdominal Workout Phase One.

Cardio Routine Daily Schedule

Day	Time	Length
Monday	Pre-Workout	10-15 mins
Tuesday	Pre-Workout	10-15 mins
Wednesday	Morning	30 mins + Abs
Thursday	Pre-Workout	10-15 mins
Friday	Pre-Workout	10-15 mins
Saturday	Morning	30 mins + Abs
Sunday	Morning	30 mins + Abs

* The cardio sessions should consists of running, biking, or elliptical sessions preferably.

Now Diet: 

Sample Diet

	Time	Meal
Meal 1	7 am	1 Cup Oatmeal 3 Scrambled Eggs 1 Glass of Milk
Meal 2	9 am	40 Gram Protein Shake 1 Granola Bar
Meal 3	12 pm	6-8 Ounce Chicken Breast 1 Baked Potato 1 Cup Corn
Meal 4 (post workout)	3 pm	40 Gram Protein Shake 1 Banana 1 Gatorade
Meal 5	4 pm	1 Cup Brown Rice 2 Cups Mixed Vegetables 6-8 Ounces Lean Fish
Meal 6	8 pm	2 Cups Cottage Cheese

For the first phase of the Abrecrombie workout the diet is pretty simple and you only need to follow a few important guidelines:

1. The first thing you need to concentrate on is trying to eat 6 meals a day. It may sound hard at first but each meal doesn’t need to be a full fledged meal. Meals can be something as simple as a protein shake and an apple or bagel and a can of tuna. The reason behind having 6 meals a day is to keep your body in an anabolic state so that it will be able tobuild muscle instead of burning it off as energy.

2. The second key to abercrombie workout diet is to concentrate on having a well-rounded diet that consists of 40% carbs, 40% protein, 20% good fats. Most of your carbs should be complex carbs such as whole wheat or oats. Also your fat intake should strive to avoid trans fat and saturated fats, it’s best to concentrate of getting your fats from essential fatty acids and omega 3 fatty acids. Good sources of these fats come from nuts and fish.

3. Try to include at least one quality source of protein with every meal and a total of one gram of protein per pound of body weight every day. For example if you weigh 170 pounds you should consume 170 grams of protein per day from quality protein sources like chicken, fish, milk, beef, and whey protein shakes. It’s important to maintain a high level of protein intake so the body stays in an anabolic state instead of shifting into a catabolic state where your body breaks down its hard earned muscle.

Finally a list of important supplements to complement the process: 

Sample Supplement Schedule

Supplement	Time	Amount
Whey Protein Shake	9 am (Meal 2)	1 Scoop
Multi-Vitamin	With Lunch	1/2 Daily Serving
NO Xplode	Pre-Workout	1-2 Scoops
Whey Protein Shake	Post-Workout	1-2 Scoops
Multi-Vitamin	With Dinner	1/2 Daily Serving

This concludes the first phase of the workout of Abrecrombie, we recommend you follow this guide for about a month, so try it.

Source: Abrecrombie Workout

EXERCISE TIP OF THE WEEK: Work Your ABS

The abdomen needs to work to failure. 

Each exercise has a different resistance abdominal and requires a different effort.

M.H.

Model: Adam Ayash  By Michael A. Downs For Allamericanguys

TIP OF THE WEEK: Train in the Afternoon

Best time of day to train ...

In the Afternoon

Although a lot of people exercise in the morning, the University of Southern Mississippi conducted an experiment in which 16 people would train in the morning and 16 in the afternoon. Those who did so in the afternoon achieved a 3% increase in muscle mass and a decrease of 9% body fat.

Source: comoestarenforma.com

Model: Robert T. for strengthnet.com 

Photos: workout inspiration

EXERCISE TIP OF THE WEEK: Swimming

Swimming is one of the best exercises because they work all the major muscles of the body.

Source: naturalinea.com

Model: Ryan Lochte  

EXERCISE TIP OF THE DAY: Do Not Crunches Every Day

Do not do crunches every day. This muscle group is like the rest and, therefore, also needs to rest for toning.

M.H.

Model: Craig Capurso

TIP OF THE DAY: Relax

The best way to prepare for a demanding training routine in the gym is:

Relax ...

While many people look bound to work and perform complicated rituals, has concluded that relax before a workout allows up to 2 repetitions per set than those who do not.

Source: como estar en forma

Model: William Levy

WHEY PROTEIN TO BUILD MUSCLE: BENEFITS, CHARACTERISTICS AND PROPERTIES

Several types of protein on the market. The most recommended for its excellent benefits for the body is protein isolated from whey. This protein is the most effective, highest quality, low in carbohydrates and fats and is also recognized as the best protein used by the body. All professionals use this type of protein to increase muscle mass.

100% is found that those training consumption may benefit from dietary supplement shakes and smoothies or whey protein. It provides a high amount of protein and high levels of calcium, magnesium and other minerals can be digested in liquid form.

The whey protein taken before and after training, increased recovery. Whether your purpose is to gain muscle or lose weight, supplement your diet with a protein shake or smoothie can accelerate gains in muscle mass and weight loss. Basic benefits:

 Easily digested:

Those who train with weights and all athletes can save time consuming milkshake to finish their workouts because the body absorbs nutrients better now. Also, as these supplements contain many vitamins and minerals not found in our daily diet, supplementation is in conviernten ideal for anyone who has a busy life.

Suitable for lactose intolerant:

Anyone who is lactose intolerant know what sticks in trying to consume shakes daily. Many supplements whey protein, are made in combination with egg protein, soy and casein. This means that not suffer the same effects if consumed products made purely from milk. However, for those who are lactose intolerant, it is best to consult a professional before using such supplements to increase muscle mass or lose weight.

 Improves Recovery:

Upon completing a intense workout, your body needs to recover. To do this, you need the necessary nutrients. Protein is the essential element of muscle repair. To be consumed after a workout, this supplement to increase muscle mass active recovery mechanisms of the body.

 Decreases appetite:

A diet high in protein can reduce hunger, making it easier for low-calorie diet without suffering from hunger. Nutritional supplements of whey protein can be used as a substitute or as a snach between meals.

 Excellent source of amino acids:

Our bodies require a substantial amount of protein and amino acids to run quality. Nutritional supplements of whey protein contain a high concentration of amino acids to be used in the protein synthesis and thus increase muscle mass.

 Improves Metabolism

Eating a diet high in protein functions as fuel. When consumed during the day, works as a power source to keep your metabolism active. With an active metabolism burn more calories.

Consume 30-40 grams of whey protein in each serving. It's better if you use it before and after training but can also replace a meal if necessary. Try to get protein from other food sources, not only of these shakes or smoothies to increase muscle mass.

MORE BENEFITS OF WHEY PROTEIN

* Increases Glutathione Levels: our body gradually undergoes oxidative processes that cause it multiple diseases, glutathione is a natural antioxidant that protect against these processes.

* Protects Against Osteoporosis: whey protein has a good amount of calcium and is very low in sodium, and there have been studies that strengthens the resistance to fracture of the femoral bone beyond due to its calcium content.

* Improves Wound Healing: in patients who have suffered burners or have undergone surgery, whey protein is highly recommended due to its high quality and bioavailability.

* Protects Against Possible Tumors: the rise glutathione levels implies indirectly against the growth and development of tumors in the body.

* Benefits the Cardiovascular Status: whey protein helps to lower bad cholesterol and increase the good in our body, because of the presence of lactoferrin, a bioactive fractions. Besides lowering systolic blood pressure known as high.

* Strengthens The Immune System: this is also due to lactoferrin and increased glutathione. The boost the immune system leads to a reduction in infections developing.

 THE BEST PROTEIN ON THE MARKET

  

* Optimum Nutrition  - 100% Whey Gold Standard 

* Nature's Best  - Zero Carb Isopure

* BSN - Syntha-6

* Gaspari Nutrition - MyoFusion

* Dymatize -  Elite Whey 

Source: www.vitonica.com

              www.bodycultures.com

NUTRITION TIP OF THE DAY: Eat More Quinoa

Quinoa Real

Cooked Quinoa 

The quinoa will help to reduce hunger and take your body fat.

M.H.

TIP OF THE DAY: Consistency

CONSISTENCY IS ALWAYS THE KEY TO SUCCESS.

Train when you must, eat your time and rest at the right times. 

If you skip a workout or eat something unhealthy or poorly nutritious, do not feel guilty, simply do not make a habit of failure.

Models: Stefan Gatt & Jim Weir by Michael A. Downs to Allamericanguys

EXERCISE GUIDES: TO DEVELOP STRONG ARMS: Preacher Curl

Guide: 

• To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
• With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
• As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
• As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
• Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.

Source: www.bodybuilding.com