THREE TOOLS TO GET YOU SHREDDED FOR UNDER $100
Getting Lean and Chiseled isn’t all that expensive. All it takes is hard-work, consistency and discipline. 80% of getting your abs to show and body fat down to 8-10% comes down to diet. The other 20% comes down to an actual training plan. Having a variety of different equipment is a luxury when it comes down to getting in shape. Many people train so much 5x a day in the gym only to realize they aren’t losing any fat…
App like https://www.myfitnesspal.com will help most people get to that lean chiseled physique. Many people do not know how much they are eating and typically tend to over indulge in eating foods. My Fitness plan helps with tracking the amount of food for the first few months so that people have a general range of what is need for their body to maintain a good healthy weight.
A good Ideal breakdown on nutrients is 15 x Current BW is the amount of calories need to maintain your current weight. If you want to lose about 2-3 pounds a week, then take that number 15 x BW and subtract 400 from it. This will give you room to get to where you want towards.
EQUIPMENT
jump rope
The jump rope is one of the most versatile workout equipments that can be used anywhere in the world. Look at all the elite athletes, boxers, basketball players, football players; what is the one thing they have in common?
They all JUMP ROPE
Jumping Rope is pretty taxing on the Body, for the first couple weeks, jumping rope is a grind. Studies has shown that Jumping Rope is 3 times as effective as running. Jumping Rope for 10 minutes a day is about the same as running for 30 minutes a day.
A plan of action for jumping rope is to get started for the first two weeks.
Day 1 | 150 Jumps Day 2 | 250 Jumps
Day 3 | 350 Jumps Day 4 | 450 Jumps
Day 5 | 550 Jumps Day 6 | 650 Jumps
Day 7 | 750 Jumps Day 8 | 850 Jumps
Day 9 | 950 Jumps Day 10 | 1000 Jumps
Day 10+ Onward Try and hit 1000 Jumps a Day for the next 30-60 days
Here is a Link to Get a Jump Rope: https://amzn.to/3cq40cw
The reason behind starting off slow and scaling onwards is due to a boiling frog experiment found in psychology. When our bodies get thrown into something immediately for example doing 1000 jumps off the bat, the likelihood of quitting is nearly 90%. This is why so many people make New Year’s Resolutions to get in shape in the gym only to end up quitting super quickly…
They got thrown into the gym into the hard workout, body in pain and desiring to quit because it’s unbearable. When you start off slow and slowly built up overtime like an exponential curve, you will be 80% more likely to stick with this habit. This is because your body is changing overtime without making any big difference and it feels very natural.
By the end of the 30 - 60 days imagine losing easily 10 pounds simply by jumping rope for maybe 10-20 mins each day.
Resistance Bands
Resistance Bands are the safer alternative to weights at a fraction of the price. With it’s capability to be brought anywhere in the world inside a bag it’s so versatile. After breaking my shoulder in 2021, Resistance Bands were all I used in Rehab and Therapy. The Bands were more stimulating to the body than weights were and it helps realign both the tendons in the body along with the muscles.
Starting off in the journey to run a marathon, people do instantly start running. They start off by walking which gradually changes into jogging which eventually turns into running. In the same way these resistance bands are a good Segway between body weight movements and weights allowing for the moments of the free weights to get perfected.
A plan of action for the Resistance Band Workout can be found here:
Resistance Band Floor Press: 3 sets of 8-12 reps (2-3 mins rest)
Band Bicep Curls Holds: 3 sets of 8-12 reps (1-2 mins rest)
Overhead Band Press: 3 sets of 8-12 reps (2-3 min rest)
Squat Row: 3 sets of 12-15 reps (2 mins rest)
Banded Shrugs: 3 sets of 8-12 reps (1 mins rest)
Leg Raise: 3 sets of 8-12 reps (1 min rest)
Here is a Link to get the Resistance Bands: https://amzn.to/3AQsyVv
Resistance Bands are a good mediator between body weight movement and free weights. The Bands teach the concept of time under tension and help the body really feel the movement that is going on. Many times when people start lifting weights, they throw the weights around or try to lift too heavy of a weight. The bands help aid with control and really feeling the tension which leads to muscle growth and development.
Pull-up Bar
Pull-Up Bar is one of the most fundamental equipment need to build muscle and help the body grow lean and chiseled. Pull-Ups and Chin-Ups along with Abs Exercise exert the body into a full body exercise building the back, shoulders, biceps, abs and everything in between. The resistance against gravity and utilizing the body to its full potential is so satisfying. When I started putting on weight, I noticed that by doing resistance training against gravity the extra fat had no place on my body. It had to simply go otherwise I was not able to perform the exercises necessary to keep fit.
A plan of action for the Pull-up Bar to help you get started:
Day 1 | 20 Second Hold Day 2 | 30 Second Hold
Day 3 | 40 Second Hold Day 4 | 1-3 Pull-ups
Day 5 | 2-4 Pull-ups Day 6 | 60 Second Hold
Day 7 | 5 Chin-Ups Day 8 | 3 Chin-Ups & 3 Pull-Ups
Day 9 | 5 Chin-Ups & 2 Pull-ups Day 10 | 5 Chin-Ups & 4 Pull-Ups
Day 10+ Onward Try and hit 10 Chin-Ups and 10 Pull-Ups a Day for the next 30-60 days
Spending a hour or so max a day on these three things will help get you one step closer into achieving your fitness goals in life. You are able to bring these accessories anywhere you want, allowing you to train anywhere.
