The Art Of Gen Pop Transformations Female Guide Book

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TABLE OF CONTENTS

About Clean Health Fitness Institute 3

About Mark Carroll 4

The Art of Gen Pop (General Population) Transformations 5 3.1 Why This Guide? 5 3.2 Fundamental Principles 6 3.3 Goal Setting 101 8

Lifestyle 10 4.1 Understanding Stress 10 4.2 The Cortisol Conundrum 12 4.3 The Art of Sleeping 15 4.4 Incidental Exercise (Steps) 17

Nutrition 18 5.1 Nutrition Fundamentals 18 5.2 TDEE 22 5.3 Hierachy of Importance 23 5.4 Nutrition System Basics 26 5.5 Food Choice Recommendations 27 5.6 Our 12 Week System 31

Training 37 6.1 Training Fundamentals 37 6.2 The Training Systems 41 6.3 Commercial Gym System 43 6.4 Home Gym System 49 6.5 Cardiovascular System 54 6.6 NEAT System 56

Conclusion 57

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Since 2008, the Clean Heath Fitness Institute has been regarded as Australia’s

premiere fitness industry educators and personal training organisation. Having

certified over 10,000 personal trainers, and fitness professionals in over 15

countries globally, we have developed a reputation as pioneers in the health and

fitness industry worldwide.

The Clean Health Fitness Institute was founded by industry legend and Company

CEO Daine McDonald in 2008. In 2012 we opened our first high end personal

training studio and over a 5-year period with the help from his team of premiere

coaches, they facilitated over 100,000 personal training sessions and developed a

global reputation for results and excellence.

Over the years, we have been featured throughout numerous media publications

and TV shows including Sydney Morning Herald, GQ Magazine, Men’s Muscle &

Health, Men’s Fitness, Australian Women’s Health & Fitness, Oxygen Magazine

and The Australian Biggest Loser Club.

We have also appeared in other publications such as Channel 9 with Kerri

Anne, Fitness First Magazine, Nine MSN’s Health and Well-Being site, along

with lecturing at some of the biggest health and fitness conferences globally

including Filex, the Mefit Pro Summit and the Australian Fitness Expo.

1ABOUTCLEANHEALTH FITNESS INSTITUTE

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With over a decade of experience in the fitness industry, Mark is the senior presenter

for the Clean Health Fitness Institute, regarded as the world’s leading fitness industry

education organisation.

Mark began his career working in commercial gyms, then in 2014 he joined the

coaching team at Clean Health Fitness Institute where he progressed his way up

through the ranks to the position he holds today.

Mark is regarded as an industry leader when it comes to achieving maximal results

for clients. He specializes in achieving rapid transformations with not only general

population clientele, but also elite level athletes.

Mentoring over 2,000 personal trainers, Mark is known as the ‘trainer of trainers’,

motivating and guiding those also wanting to become leaders in the fitness industry.

2ABOUTMARK CARROLL

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This guide book will help you achieve epic results in the shortest amount of

time possible in a healthy manner, but more importantly, help you maintain

your new body long term.

This guide book is for you if:

The Art of Gen Pop Transformations guide book is designed to help women who

struggle to lose body fat in a healthy and sustainable manner.

The world has changed a lot over the last few years through social media. People do

not want results tomorrow, they want them yesterday!

This mindset paved the way for me to create my Gen Pop Transformation system for

women, which I will teach you throughout this guide book.

You are a female aged 16 years plus.

You have tried and failed to lose body fat over and over again.

You are tired of not achieving your goal body composition and are ready to regain optimal health.

You are busy and do not want to wait years to have your dream body.

3 THE ART OF GEN POP (GENERAL POPULATION) TRANSFORMATIONS

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Now from my experience, the majority of people focus on point three and point

three alone!

Yes, training is a key element, but it fails in comparison to points one and two.

Why? Because how people are managing their lifestyle and nutrition are the

most important because without them being properly addressed, the training

component simply will not matter.

Look around the gym, the majority of women are not ‘shredded’. They look the

same year-round despite training as much as 7 times a week.

Clearly, training is not what is lacking.

Our sub-par lifestyle choices can be the biggest culprits, causing constant

setbacks and weight gain. Much of the time, this is linked to a poor

understanding of nutrition combined with high stress levels from the world we

live in today.

Over the last 11 years, I have been fortunate to work with, and help, over 2000

clients and personal trainers of both genders. From this experience I can tell you

that too much emphasis is placed on things that will provide a quick fix but not a

long-term solution.

So, in saying that, here are the three key fundamental principles to mastering Gen

Pop transformations for women:

LIFESTYLE TRAININGNUTRITION

3.2 FUNDAMENTAL PRINCIPLES

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Stress and lack of sleep can lead to a chain reaction of negative metabolic

adaptations which will also impact results too. These negative adaptations slow

down the rate of fat loss, which is an issue, because the number one reason people

quit their dieting routine is because their results are too slow.

This is why I have created this guide book – to educate you and fix these problems.

People often say nutrition is 50% and training is 50%. I disagree. Nutrition is 100%! Without a sound nutrition plan there is simply no result. Without a calorie deficit there is no fat loss – no matter how many times you go to the gym per week. But here’s the tricky thing, you cannot be on a calorie deficit forever, which we will get into a little further down in this guide book.

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When I meet a new client the very first thing I need to know is “what is their goal?”

Why? Because the goal will determine how much food the client will eat, how

much they will train, and what kind of training system I will use. A goal will dictate

the program.

The main goal of this guide book is healthy and sustainable fat loss.

Now, how much fat loss is achievable? Keep in mind I have been doing this for a

long time now, so from experience what I have found for Gen Pop clients is 10% of

their body weight to be a fantastic and an achievable target if they do everything

right. Again, a big ‘if ’, but certainly possible.

This is quite generalized, as the client could be 15% body fat or 40% body fat.

However, when it comes to Gen Pop clients, I have always found 90% or more have

needed 10% of their body weight dropped to achieve desirable health.

A successful result for a 70kg female (154lbs) would be a 10%

reduction of their weight. So 7kg’s of weight loss (15.4lbs) would

be the goal over a 12-week period if done safely.

FOR EXAMPLE

3.3 GOAL SETTING 101

Q: From a body fat perspective, what do I consider a healthy end goal for female clients?

A: Sub 22% body fat

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BEGINNERsub 22% body fat

ADVANCEDsub 14% body fat

INTERMEDIATEsub 18% body fat

We want to get you into the healthy range, then most importantly keep you here

long term.

Once you determine 10% of your bodyweight as the goal (give or take), I want you

to divide that number by 12. This will be our weekly goal to ensure we are on track

to hit our goal weight at the end of the 12 weeks.

Remember, fat loss is not always linear. Some weeks you will lose more, especially

initially, and some weeks you will lose much less, particularly towards the end of

the program. This is normal!

I suggest all clients weigh themselves first thing in the morning, using the same

scale each time. Choose one day per week to be your ‘check-in’ day.

A lot of people don’t like the scales, and yes, they are not the be all and end all,

but it provides bio-feedback (we will discuss this a little later) on where you are to

ensure we are staying on course.

What we know is that the higher your body fat levels, the greater percentage of

fat to muscle mass you will lose.

A very lean person may drop 60% fat - 40% muscle for every 1 kg of scale weight.

This is not a great ratio. However, when body fat is higher, the ratio will be closer

to 95% fat - 5% muscle.

This is why the scales can initially be a successful measuring tool for Gen Pop

clients who usually have higher body fat levels.

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It is said we have 100 hundred times the stress than our grandparents did. But what

exactly is stress?

Stress is a change in our physiological state in response to what our bodies deem to

be a dangerous situation. Our body is regulated by the autonomic nervous system,

and this system is always on. Its job is to balances our physiology between calm and

stressful states of being.

4.1 UNDERSTANDING STRESS

We have two distinct branches of the autonomic nervous system:

1 Parasympathetic State: This is when we are calm, at rest, and digesting and assimilating the nutrients from our food. This is where we recover and grow, and as you might have guessed, is the preferred state of being when it comes to fat loss.

4LIFESTYLE

Sympathetic State: This is our fight or flight response, which is when we are in a state of stress. Not all stress is bad. The problem is when we are in heightened states of stress for too long. Stress is crucial for our bodies to disrupt homeostasis, which is what allows us to adapt, grow muscle,

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In today’s world, the issue is we spend far too much time in a sympathetic state. Now

what defines stress is – anything and everything – all depends on you!

So, what could be causing you stress? Examples include:

■ Lack of sleep

■ Financial troubles

■ Poor body image

■ Relationship issues

■ Work

■ Moving

■ Poor quality food

■ Lack of water

■ Smoking and alcohol

■ Over-training

■ Social media

■ Environmental pollutants/toxins

When we stress our body perceives it as danger. Now the human brain has not

evolved too far from our days as hunters and gatherers. Back then, we may have

been attacked by a tiger, entering us into a sympathetic state. We had a choice –

fight or flight. Fight, or run as fast away as possible!

In the world we live in today our stress is vastly different. It’s less physical, and

much more emotional. Every day we encounter small stresses from our partners,

colleagues, boss, social media, environment, and every time, the body believes we

are in danger.

So, what can we do about it? Read on!

and lose body fat. We do not want to live in a sympathetic state. We want to enter into it when we train, then immediately get out and return to a parasympathetic state post workout, as we begin the rest and recovery process.

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4.2 THE CORTISOL CONUNDRUM

Cortisol is known as a low-grade adrenaline or stress hormone. It is part of the

catecholamine family of hormones and neurotransmitters, including adrenaline and

noradrenaline, which are secreted from the adrenal glands.

Stress hormones in the blood stream are crucial for creating adaptations e.g.

building muscle mass and mobilizing stored body fat back to the blood stream to be

burnt off. However, like all hormones, we want the right dosage. A small amount of

stress hormones can be positive. Chronically elevated stress hormones, particularly

cortisol, is where problems arise.

Poor Nitrogen Balance Nitrogen balance is the balance between muscle protein synthesis, also known as MPS (anabolism i.e. muscle growth), and muscle protein breakdown, also known as MPB (catabolism i.e. loss of muscle).

It is imperative that we favor MPS for the building of muscle and losing body fat, and at the very least, muscle preservation. However, stress causes increased MPB and decreased MPS, effecting our ability to build and maintain lean mass.

Impaired Thyroid Function The thyroid is the key regulator of our metabolic rate. When thyroid levels drop, our Basal Metabolic Rate lowers, which means less calorie expenditure. This is not good when we want fat loss.

Mood Disorders Stress effects the body’s ability to methylate, which is a key process in assisting us in making neurotransmitters.

Neurotransmitters give us our personality and identity. They help us with drive, motivation, arousal, along with feeling down.

Issues associated with chronically high cortisol levels include:

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When sleep is poor, leptin levels decrease. Leptin is our satiety hormone responsible for keeping us feeling full. Poor sleep also raises ghrelin which is our hunger hormone.

We now have a situation where stress has impacted our mood, sleep and hunger levels.

These are just a few of the negative cascading effects caused by chronically elevated cortisol levels. As you can tell, none of this is going to help our fat loss efforts.

When serotonin is low we feel down, which directly effects our mood and enjoyment of life. It is also the precursor to one of our primary sleep hormones, melatonin, which when compromised leads to poor sleep.

Serotonin

our primary ‘happy’ neurotransmitter – is extremely important when it comes to fat loss as it has a high correlation with mental health, particularly depression.

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Get your body into a parasympathetic state

This is where we want to be ‘living’. This involves calming and/or stress mitigation activities. The concept of training the house down is all well and good, but if you are already stressed it can make your stress response worse.

This is why this Gen Pop Transformation for women program starts with low training volume, and then incrementally building upon it in each phase. We want to attack stress management first, and as we improve, then drive up training volume. The key is to push hard, but only when healthy, and not before. Remember we want fat loss, yes, but we also want to be healthy and feel better on the inside.

Concentrating on slow deep breathing here can be a great tool. Think of it like this: if we were being attacked by a tiger would we be breathing calmly and deeply? No! We would be running away for our life. To feel safe and away from danger our body needs to be in a calm state, and slow deep breathing techniques can help regulate this.

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Other activities to assist you getting into a parasympathetic state include:

■ Breathing techniques

■ Meditation

■ Yoga

■ Stretching

■ Slow walks

■ Reading

■ Guided meditation apps e.g. Headspace

■ Massages

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Sleep is the most bang for your buck intervention we can use to aid our fat loss efforts. The majority of people a) don’t sleep enough, and b) get poor quality of sleep.

Sleep is crucial for recovery processes, but also aids compliance levels.

As mentioned earlier, poor sleep lowers leptin levels and satiety drops. When satiety levels drop, we feel less full and are more likely to overeat, sabotaging our compliance efforts.

Secondly, leptin has an inverse relationship with our hunger hormone, ghrelin. When leptin drops, ghrelin rises.

Now we are not only dealing with poor satiety but combining this with high hunger levels. This is a terrible combination in regard to compliance.

One of the reasons people have so much trouble with sleep is an inability to ‘switch off’. Combined with our stress hormone cortisol being high at night, this is a case of 1+1 equals 100. So, three key areas you must focus on to optimise your sleep include:

4.3 THE ART OF SLEEPING

Do you fall asleep within 5 minutes of going to bed?

Do you stay asleep without waking up through the night?

Do you wake up before your alarm each morning and jump out of bed with energy?

So, what do we define as a good sleep? There are three key criteria you must look at:

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Optimising stress management

Creating a bed time routine

Sleep based supplementation

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Creating a Bed Time Routine This is simply about giving our evening some structure to help us get into a parasympathetic state.

I am going to share a simple routine which I have successfully used in recent years with myself and clients from around the world. I ask my clients to aim to go to bed at the same time each night and wake up at the same time each morning.

Here is my recommended routine:

Step 1 @ 8:00pm: Turn off your phone and/or laptop

This is hard for a lot of people, but it is a crucial step to reclaiming your sleep back. Phone and laptops have blue lights on their screens. Blue light signals to your brain that it is day time, which turns down melatonin production. Melatonin is the key hormone that regulates our sleep, so we don’t want to turn it off.

Step 2 @ 8:30pm: Supplementation

I have three go to supplements here:

Magnesium I prefer magnesium glycinate or threonate chelates. Magnesium is calming in nature and helps suppress cortisol, especially in the evening. Outside of that, it also helps with recovery and over 300 enzymatic processes in the human body.

Inositol Like magnesium, inositol helps with lowering the stress response. It also helps to refuel our central nervous system, which can get beaten down from poor sleep, high training volume and stress.

Melatonin As mentioned earlier, melatonin is our key sleep hormone and can easily be depleted. Using melatonin in periods of poor sleep can help get our bio rhythm back on track.

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Tracking your daily steps is a key fundamental to the success of this plan and all of my fat loss results. Steps are a form of artificially measuring our NEAT levels, which stands for non-exercise activity thermogenesis.

Tracking NEAT levels is crucial is because this is the number 1 variable shown to be the reason for slowed fat loss.

Studies show over the course of 12 weeks fat loss will slow down. The reason is not so much due to the down regulation of fat loss hormones, but simply the longer we spend dieting the less we want to move. Our bodies want to conserve energy.

Think of it like this; when you start a fat loss diet/program, you go from doing nothing for months – if not years – to exercising every day and eating less. It is one extreme to another.

Early on, you are feeling motivated, so you decide to walk to work, or walk to the shops, or you get out for a weekend walks with your friends, you name it. You are feeling motivated and full of energy, so you move more.

Over the course of the 12 weeks you become tired, hungry and less attached to your goal. Our bodies are smart. They tell us to conserve energy by moving less. This is why it is so crucial to have a daily step target. No matter how we are feeling, we should be getting this done.

We are in control of this key variable. The more control we have of our journey, the better our results!

4.4 INCIDENTAL EXERCISE (STEPS)

Weeks 1-4: 8,000-10,000 steps per day



My recommendations for your daily step target goals are:

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If you are already hitting 10,000 steps per day, keep it like that for the first phase, then go up to 12,000 and 14,000 steps respectively in phases two and three.

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Calories

Simply put, calories are a way to measure the energy we consume. Calories come from macronutrients: protein, carbohydrates and fats. They are crucial for dictating energy balance, which is the balance between calories in versus calories out. To achieve fat loss, we must be in a calorie deficit.

Another way to achieve a calorie deficit is by burning more calories than we consume. A surplus of calories – meaning we burn less than we consume – will result in body fat, but also potential for increased muscle mass.

For this guide book our goal is fat loss. Therefore, the program is built around achieving an energy deficit.

5NUTRITION

5.1 NUTRITION FUNDAMENTALS

Key stats around calories in relation to our macronutrients:

■ Protein: 1gm = 4 calories

■ Carbs: 1gm = 4 calories

■ Fats: 1gm = 9 calories

■ Alcohol: 1gm = 7 calories

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Protein

Protein is our number one macronutrient to consider when it comes to hitting our fat loss goals.

Simply put, protein provides the building blocks for our muscles. By consuming protein, we ensure we are building (or at the very least maintaining) lean muscle mass when dieting. Being in a calorie deficit can also result in muscle loss. This is why adequate protein intake is essential to ensuring we minimise muscle breakdown.

In summary, we must burn more calories than we consume to hit our fat loss goals.

Increased satiety: Of all macronutrients, protein has the highest satiation effect on our bodies. This means that protein makes us feel fuller than carbohydrates or fats. Now if you have dieted before you would know that being full is crucial to compliance levels. Otherwise you might binge eat. A hungry client is usually not a rationale client. Hungry people make impulsive decisions around food and adherence can be compromised.

TEF: Otherwise known as the ‘thermic effect of food’. When we consume food, the body requires energy to digest then assimilate it. Protein has three times more thermogenic effect than carbohydrates and four times more than fats. This means that we not only burn calories eating, but more importantly, we burn three to four times more calories by eating protein compared to carbs and fats. This adds up to assist in successful fat loss.

Nitrogen balance: This is the balance between muscle protein synthesis (MPS) aka anabolism/muscle growth and muscle protein breakdown (MPB) aka catabolism/loss of muscle mass. A diet high in protein will ensure we have enough amino acids to support muscle protein synthesis. Inadequate protein intake means we lack the raw materials to support this process. Remember our goal is fat loss, not just weight loss. Fat loss with muscle preservation is the name of the game here!

My primary three key benefits of protein for fat loss are:

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Carbs

Carbohydrates tend to receive a poor wrap. First of all, carbs do not make you fat. Nor does eating carbs at night.

Carbohydrates are the body’s preferred fuel source and will always be the first macronutrient your body oxidizes (utilises as a source of energy). Carbohydrates give our bodies an immediate hit of energy.

In Clean Health Fitness Institute’s Performance Nutrition Coach Certification – which I first took as a student in 2015 and now present in 2018 – we teach the following key recommendations when it comes to carbohydrate prescription for women:

ECTOMORPHSCan consume between 40-60% of their calories from carbs and do well on high carb nutrition plans.

MESOMORPHSCan consume between 30-40% of their calories from carbs and do well on moderate carb plans (if lean), or low carb plans (if not lean).

ENDOMORPHSConsume no greater than 100g or carbs per day (ideally under 50g) and are best suited to ketogenic, low carb and very low carb meals plans.

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Fats

Fats are often misunderstood. Generally speaking, fats are not making you fat. Eating too many calories will.

Fats are integral to building our sex hormones like DHEA, testosterone and estrogen. When we eat fats, we make good cholesterol, and through cholesterol our sex hormones are synthesized.

Our sex hormones need to be in a positive place to ensure optimal health and the ability to train hard. As a woman, low dietary fat intake can lead to unstable estrogen levels around your menstrual cycle and/or loss of your period. It can also lower your libido levels.

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Through TDEE we are able to establish our body’s baseline caloric requirements. Baseline calories – also known as our maintenance calories – are the amount of energy we can consume and not gain or lose weight. This number is important as it helps dictate how to create the calorie deficit required to generate fat loss.

BMR

Daily Scheduled Activity

NEAT

TEF

5.2 TOTAL DAILY ENERGY EXPENDITURE (TDEE)

BMR Your BMR (Basal Metabolic Rate) refers to the calories your body needs to stay alive (e.g.; to survive in a coma). Every process in our body costs us energy without even thinking about.

For example, our organs – particularly the brain and liver – require a large amount of energy to run.

Your BMR is the most dominant factor in relation to TDEE.

Daily Scheduled Activity This is the calories we burn during planned exercise. This will account for the lowest amount towards TDEE.

NEAT (Non-exercise Activity Thermogenesis) As mentioned earlier, this refers to our incidental activity: the calories we burn each day outside of training e.g. walking, typing, fidgeting.

NEAT is the most variable factor in relation to TDEE and easy to adjust. This is where we set a daily step target.

TDEE is comprised of four key variables:

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The hierarchy of importance is a crucial component to anyone trying to change their body composition. Simply put, it tells us where we need to be focusing our attention.

Many people and coaches fail to get results because they focus on the wrong things.

This system shows you where to focus your attention. This is a system I have been using for some years now since learning it from Eric Helms PhD.

Energy BalanceEnergy balance equals calories in versus calories out. If we want fat loss, the energy balance needs to be in a deficit. If we are after muscle gain, energy balance needs to favor that of a surplus. Without the correct energy balance, there is no fat loss. This is why it is crucial to understand that calories are king when it comes to fat loss.

Macronutrients Macronutrients do not determine the rate of fat loss. They simply determine how we feel when we diet. How we feel is crucial when dieting. If we feel great, we train harder, recover better and have a far higher rate of compliance.

If we feel lethargic and hungry all the time our compliance diminishes, and training performance suffers. If we do not train as hard, calorie expenditure is directly compromised, and our energy balance is altered.

A low carbohydrate approach is not necessarily superior for fat loss to that of a moderate carb approach. This will depend on calories and somatic type (body type).

TEF The thermic effect of food (TEF) is the amount of energy required to digest and process the food you eat. Our digestive system requires a large amount of energy to run. Remember, a diet higher in protein will lead to a higher calorie output.

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5.3 HIERARCHY OF IMPORTANCE

To work out your TDEE or baseline calories - use www.tdeecalculator.net all you need is your weight and an estimate of your body fat levels. If unsure always assume slightly more.

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Going low carb’ is no more necessary than going moderate carb. However, the higher your body fat, the more likely you are to have poor insulin sensitivity. Poor insulin sensitivity will directly affect how you feel on carbohydrates. So, most clients will go on a low carb or variation style diet when they commence their fat loss journey.

This is why I like a low carb approach initially, with the goal of driving up carbohydrates each training phase the leaner and healthier we get.

MicronutrientsMicronutrients refers to the ‘quality’ of our food. Foods high in micronutrients are integral to our overall health, in particular processes such as methylation, detoxification and neurotransmitter formation. What we put into our body will determine how we think and feel. However, micronutrients do not determine rate of fat loss. This is crucial to understand.

An 1800 calorie diet which is 80% clean with 20% cheat meals will lead to more fat loss than a 2000 calorie diet which is 100% clean. Fat loss comes down to food quantity not so much quality as once thought.

In saying that, this does not mean you should eat junk food. To maximise your potential for a life changing transformation in this 12-week plan, you must follow the principles of good nutrition and macro ratios based off your somatic type.

Meal TimingMeal timing was once thought to be a crucial component to fat loss but is no longer considered much of a factor, unless we are dealing with intermediate to advanced athletes.

Six meals a day does not speed up your metabolism and carbs at night will not make you fat. In fact, carbs at night can potentially enhance sleep and recovery which can lead to far better results.

SupplementsToday, everyone is looking for a magic pill to replace the hard work and consistency required to get into shape. Unfortunately, that pill does not exist. Supplements can assist with insulin sensitivity, gut health, and sleep/recovery… that’s it!

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I do not recommend fat burners or BCAAs to my clients or in this program. The research simply does not back them up. Supplements are pushed heavily in the world of fitness by people looking to make money off the back of people with poor knowledge.

This program is about hard work and doing the basics well. Supplements for health can assist in your fat loss quest but will certainly not dictate the successfulness of the program.

In summary, here are my top five supplement recommendations. Please note these are not essential for this program. Refer to my sleep stack on page 15 of this guide book if you do want to invest further into supplementation.

Magnesium – already discussed on page 16.

Inositol – already discussed on page 16.

Melatonin – already discussed on page 16.

Zinc – Responsible for over 200 enzymatic reactions in the human body, aids in boosting anabolic/fat loss promoting hormones like DHEA, testosterone and also aids in immune system health. All essential for optimal female health.

Probiotics – Helps repopulate the gut with good gut bacteria which aids in digestion, assimilation and overall immune function.

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Low carb: the low carb approach is 20% of your total calories or under 75g of carbs per day.

Moderate carb: the moderate carb approach will be 30-40% of total calories per day.

Ketogenic: Ketogenic means we are no longer running off glucose as fuel for the body. The body instead runs off ketones. The state of Ketosis is entered when the body becomes fat adaptive and recognises the absence of glucose in the body. This process usually takes 3-7 days to enter into. The ketogenic approach is optimal for any individual who feels better on a fat dominant macro split.

Diet bootcamp: This method was popularised by the late Charles Poliquin - world renowned strength coach and fitness industry icon. This is a ‘kick start’ method I have routinely used for clients all over the world for many years to much success. The goal is to improve insulin sensitivity, to then allow us to raise carbohydrate levels for our clients. The diet boot camp consists of high protein, high fat and all you can vegetables approach.

While these systems all have their place for different goals and body types, the four primary nutritional systems we will run over the course of this 12-week program are:

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There are many different nutrition systems practiced today. In our Performance Nutrition Coach certification, we teach 8 main systems:

5.4 NUTRITION SYSTEM BASICS

Very low carb

Low carb

Moderate carb

High carb

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6 Isocaloric

Ketogenic

Carb back loading

Low carb backloading

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Although calories are king, I generally prefer a ‘cleaner’ approach to nutrition initially with female Gen Pop clientele.

Now a concept I like to teach with nutrition, is that from experience with beginner clients it is going to be of greater benefit initially having more rules and structure with your nutritional habits, whilst more advanced clients fair better with more flexibility.

It is for this reason, that our focus for these initial 12 weeks is eating foods of high nutrient quality, as we want a meal approach which will help nourish you, but also make you feel better and less sluggish.

Now, if you want to have something not on the list, by all means go for it.

But remember it is all about balance. Most of all, it is about fitting those calories into your daily budget.

Flexible dieting is a great tool I use once the client builds up a nutritional base and overall understanding of good and bad foods. But for these 12 weeks, we are keeping things basic.

Post 12 weeks, I highly advise having the ability to open up your nutritional habits to a more balanced approach. However, remember, calories are king, hit your calories and macros, then the results will take care of themselves.

5.5 FOOD CHOICE RECOMMENDATIONS

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Protein

BeefBuffaloCasein ProteinChicken Crab (all seafood is

generally good)

CrocodileDuck Game meatsKangarooLambLobsterOctopus

PorkPrawns Salmon ScallopsSeafood MixSquidTurkeyVealVenisonWhite fish (all fish are generally

good)

Whey ProteinWhole eggs/egg whites

So what foods do I recommend, see below!

Carbohydrates Carbohydrate Fruits

Brown riceGluten free pastaGluten Free CerealRice CakesSweet potatoQuinoaWild RiceWhite riceWhite potato

AppleBlackberriesBlueberriesKiwi fruitMangoPeachPearRaspberries

Strawberries

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Fats

AlmondsAvocadoAvocado oilBrazil nutsButterCashewsCLACoconut oilFlax SeedsGhee

Hazelnuts Macadamias Macadamia oilMCT oilNut spreadOlive oilPecansPine nutsPistachios

Walnuts

Vegetables

ArtichokeArugulaAsparagusBeetsBeetrootBok ChoyBroccoliBrussel SproutsCabbage (red and green)

CapsicumCarrotCauliflower

Celery

ChiliesCollard greensCucumberFennelGreen beansCucumberFennelGreen beansKaleLeek

Lettuce (all types)

Mushroom

Onion

PeppersPumpkinRadishRocketSnow peasSpinachSproutsSquashTomatoTurnipWater chestnutWatercressZucchini

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Seasonings

All spiceBasilBay leavesCinnamonChinese five spiceCorianderCurry powderDill

Dressing (small serve of gluten free, low calorie is ok)

Garam Masala Garlic GingerLemonLemon grassLimeMixed spice/ herbsNutmegOregano

Parsley

Pepper (black or white)

Rosemary Sage Salt (all types: Himalayan rock or sea salt preferred)

Sauces (small serve of gluten free, low calorie is ok)

Sesame seedsThymeTurmericVinegar (all types)

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The above adaptations are fantastic; however, the body is about balance. Push one pathway too hard and the body fights back. Initially when we start dieting these positive adaptations are pronounced.

However, with a leaner the individual, the more aggressive the calorie deficit, combined with the extent of a constant calorie deficit will dictate how much the negative adaptations develop. The negative adaptations include:

Now there are ways to hold off these adverse effects, or at the very least limit them. The negative adaptations are what leads to slowed fat loss and compliance levels becoming compromised. Again, we want to maximise rate of fat loss and compliance.

So, we have three different examples we will go through in this program. One for the beginner, one for intermediate and one for the advanced client.

5.6 OUR 12 WEEK SYSTEM

Our 12-week system is going to be dictated by your starting body fat and weight. Body fat levels dictate our physiology. For instance, the higher the body fat levels, the less susceptible we are to negative metabolic adaptations, or simply the adverse effects of dieting. Positive adaptations of a calorie deficit include:

Increased fat loss

Increased insulin sensitivity

Increased nutritional partitioning

Decreased inflammation

Decreased toxicity

Increased MPB (muscle protein breakdown)

Increased ghrelin levels (our hunger hormone)

Decreased leptin levels (our satiety hormone)

Decreased BMR (Basel Metabolic Rate)

Decreased libido

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5

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2

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4

5

1

2

3

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Beginner General population client new to training who has a lot of body fat and overall weight to lose, 15kg plus would be the goal for the 12 weeks.

EXAMPLE 1

OVERVIEW

Think of phase one as a metabolism reset, filling our body with lots of good quality food which will help us feel full, and good mentally. The goal is to stabilise blood sugar levels here. When we can stabilise blood sugar, this leads to more consistent energy levels throughout the day which is crucial to dietary success.

PHASE 1 – Diet Bootcamp (Weeks 1-4)

KEY REQUIREMENTS

PHASE 2 – Very Low Carb (Weeks 5-8)

KEY REQUIREMENTS

■ 30% calorie deficit

■ Protein set at 2.2gm per kg of bodyweight

■ Carbs set at sub 50g - only vegetables!

■ Fats will make up the remaining calories

■ Calories drop 5% from original total calories


■ Protein set at 2.2gm per kg of body weight

■ Carbs rise to one starchy carb meal a day at 80g of total carbs for the day

■ Fats are lowered slightly to account for both the drop-in calories and also the rise of carbohydrates

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Intermediate General population client, has been training under two years who has around 10kg’s of weight to lose.

EXAMPLE 2

OVERVIEW

Think of phase two as building upon phase one. The key change is that by the end of it we should have improved our insulin sensitivity, so it’s time to begin to utilise carbohydrates in the final phase. Please note the carb meal will be placed either post workout or last meal of the day.

OVERVIEW

By the time we have come to the final phase we have now lost body fat, making us more insulin sensitive and giving us a greater ability to handle more carbohydrates. You will also note we boost protein slightly. Here we are accounting for metabolic rate slowing down after the course of dieting for an extended period, so we want to boost it via TEF.

PHASE 3 – Low Carb (Weeks 9-12)

KEY REQUIREMENTS

■ Calories drop another 5% from phase two


■ Protein set at 2.5gm to aid hunger levels and boost TEF thermic effect of food)

■ Carbs set at 100-120gm per day

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■ Carbs set at sub 50gm per day and only from ideally green vegetables

■ Fats will make up the remaining calories



■ Carbs set at 120gm per day

■ Fats make up the remaining calories

PHASE 3 – Diet Beak (Week 7)

■ Calories come back to baseline

■ Protein set at 2gm per kg of body weight

■ Carbs set at body weight x 4 (yes you read that correctly! So for example a 70kg individual would set carbs at: 280gm)



PHASE 5 – Very Low Carb (Weeks 11-12)

■ 35% calorie deficit (5% drop from previous dieting block)






■ Carbs at 80gm per day


Please note, the diet break is designed to restore hormonal markers which lower during a calorie deficit. Key requirements are the following:

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Advanced General population client is a client who use to train consistently but has fallen off the last 6-12 months and wants to desperately win back their body and health. This person has only 5-8kg to lose and the goal is also muscle preservation as this will be a leaner general population client. The leaner you are, the more susceptible we are to the negative metabolic adaptations, so it is imperative we make more frequent changes.

EXAMPLE 3




■ Carbs set at sub 50gm per day and only ideally from green vegetables


PHASE 2 – Moderate Carb (Weeks 3-5) ■ 25% calorie deficit

■ Protein 2.2gm per kg of bodyweight

■ Carbs set at 30-40% of total calories - if you are an ectomorph 40% - endomorph and mesomorphs will be 30%


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PHASE 3 – Diet Break (Week 6) ■ Calories to baseline

■ Protein - 2gm per kg of body weight

■ Carbs set at body weight x 5

■ Fats make up the remaining amount

PHASE 4 – Moderate Carb (Weeks 7-10) ■ 30% calorie deficit - calories drop 5% from phase prior to diet break

■ Protein 2.2gm per kg of bodyweight

■ Carbs set at 30-40% of total calories - if you are an ectomorph 40% - endomorph and mesomorphs will be 30%


PHASE 5 – Diet Break 3 days (Week 8) ■ Calories to baseline

■ Protein 2gm per kg of body weight

■ Carbs set at body weight x 5

■ Fats make up the remaining amount

PHASE 6 - Low Carb (Week 9-12) ■ 35% Calorie deficit

■ Protein set at 2.2gm per kg



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6TRAININGSYSTEMS

From working with thousands of clients both in person and online over the last decade, the feedback we have gotten at the Clean Health Fitness Institute is simple.

The person who actually understands the program and why we are doing it gets the best results. The importance of knowing the what and the why of the program will always dramatically drive up the success of any routine. So, let’s cover the basics!

6.1 TRAINING FUNDAMENTALS

Sets

Sets refers to the number of times you repeat the same exercise. For example 5 x 10-12 reps at a 4010 tempo. Would mean that you will 10-12 reps of a particular exercise with a 4010 tempo 5 times in total.

Reps

Reps refers to the number of times you will do the relevant movement. For example, if the program said 5 x 10-12 reps split squat, that would mean that you do the movement 10-12 reps for 5 circuits.

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Tempo

Tempo refers to the time under tension you lift each repetition with. Each number on the tempo layout also refers to a different component of the lift. A good example would be 4010 tempo on a barbell squat.

Now in terms of how you would interpret that, let me simplify:

■ 4 – the first number always refers to the eccentric (lowering) component of the movement. So for example if you were doing a squat, you would take 4 seconds to lower the weight for each repetition.

■ 0 – the second number refers to the bottom position of the movement, which in most cases is the part of the movement where the exercise is the hardest. So for example if you were doing a squat, the 0 would be at the bottom of the movement.

■ 1 – the third number refers to the concentric part of the moment (Lifting) which is generally when you are lifting the weight. For example in a squat this would be on your way up from the bottom of the movement.

■ 0 the fourth and final number refers to the top position of the movement, which in most cases is the beginning or easiest part of the lift. In the squat example this would be when you are standing in a dead stop position.

Supersets

Our program is based around supersets, which are when we partner two or more exercises together. This creates a more metabolic demand and allows for more blood flow to be pushed throughout the entire body when performing upper body and lower body supersets.

Series

A series is order of the exercises in the program and to understand what exercises are paired together. E.g. the first partnership will be the A) Series:

■ A1) Leg Press

■ A2) Shoulder Press

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The next series would be the B) Series which looks like

■ B1) Lying Legcurl Toes Neutral

■ B2) Assisted Supinated Pull-Up

If an exercise is a stand-alone, e.g. not a superset it is just to be executed back to back alone. It will simply be:

A) OR B) – just the letter by itself with no number

Periodization

Periodization is the planning of training cycles over the course of a time period. Knowing not only where you want your client to go, but how they will get there is key to mastering results.

For this program we will be using a linear periodization method, which is the primary method we use for my general population clients around the world. Linear involves the building towards a goal in a straight-line method.

At the start, training volume is high whilst intensity is low. Over the course of the cycle these two have an inverse relationship, so when one is high the other is low. In this case, volume refers to reps, whilst intensity refers to sets.

E.g. an overview of our 12-week phase is the following:

■ Phase 1 – 3 x 12-15 reps

■ Phase 2 – 4 x 10-12 reps

■ Phase 3 – 5 x 8-10 reps

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With each four-week training phase, sets will rise whilst the rep range drops. Throughout this program we will modify density which refers to work per unit of time.

Your training program will last 45 minutes – that is it! Our goal is quality over quantity.

We will adjust density through each phase by having a greater amount of work. The more time we are working in the session means the less we are resting. During each phase total work time will increase, whilst total rest time decreases.

So, in summary over the course of the 12-week program we will:

This is all set out to avoid the dreaded plateau. These changes are made by understanding how the body works, and how to make changes in anticipation. The less we plateau, the more time spent losing body fat, building muscle and getting the body you want!

Increase intensity to ensure we get stronger each phase

Drive up training volume each phase

Drive up the density of the workout each phase

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This 12-week program is resistance-based training using weights. Weights are the foundation of the plan and will allow for muscle building and muscle preservation when dieting. Diet and cardio alone lead to weight loss, yes, but a large loss of lean mass will slow down your BMR and can lead to fat rebound.

The calorie deficit combined with a small amount of cardiovascular work is where we will primarily target fat loss. The weights training will be geared around building lean mass and also strength. We want to be strong, not just skinny!

The system we will use is based upon the German Body Composition (GBC) program, popularised by the late industry legend Charles Poliquin (aka Strength Sensei) and passed on to our company founder & CEO Daine McDonald, whom I learnt from.

We have modified the system to work for this niche of clients, but I am always a big believer in giving credit where credit is due.

The GBC method is about doing as much work as possible in as little time as possible. They are primarily whole-body workouts which pair upper body and lower body exercises. This gives our body an overabundance of blood flow and lactate build up, which can lead to increased growth hormone outputs, and in turn will maximise fat loss potential.

6.2 THE TRAINING SYSTEMS

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We drive up our stress hormones, which are key for mobilizing stored fat back into the blood stream, so we can burn them off and use them as energy. Remember stress is good, just at the right time and in small doses. Without stress, we have no adaptations.

We increase mitochondrial density at a cellular level. This is important as the more mitochondria we have, the more efficient our body is at burning energy. The more efficient we are at burning energy, the greater potential for accelerated fat loss results!

We drastically increase caloric expenditure. As mentioned earlier, energy balance is what dictates fat loss, and particularly rate of fat loss. This training system will lead to a very large amount of calorie expenditure compared to most resistance-based programs. Remember the more calories we burn combined with our calorie deficit equals rapid and transformative fat loss results!

Now why is this type of training essential? Here are my three primary reasons:

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When we train a muscle group we pull blood into the working muscle. By training upper and lower together, we force blood flow all around the body. This systemic blood flow creates greater potential for fat loss as we “mobilize” more fatty acids into our blood stream to be oxidized.

However, with this program the rest periods are still long enough that we can build great strength and lean muscle. In the second and third phases, we use more of our trialled and tested methods to maximise your fat loss in as safe and shorter time as possible.

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Key Points:

Upper and lower supersets involve partnering an upper body movement with a lower body movement.

This first phase is simply all about building a strong foundation for the next 12 weeks.

This phase we start with quite a few exercises with pauses in them. The pause is there to help us feel the movement and focus on working the intended muscles. Pauses increase what we call ‘neural drive’, which allows a better ability to fire our muscles. This is going to be important for the next 12 weeks. The more we can feel a muscle the better chance we have of potential hypertrophy (muscle growth), and subsequent increases to our BMR.

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6.3 COMMERCIAL GYM WORKOUT

Ladies, we have two programs options for you. They are:

Commercial gym

Home gym (bands, dumbbells, a barbell and a kettlebell are required)

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COMMERCIAL GYM PHASE 1: GBC Lower/Upper Supersets

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Day 1 – Monday & Thursday

A1) Front foot Elevated DB Split Squat: 3 x 10-12 reps @ 3210 tempo, rest 60s

A2) Supinated Mid-Grip Lat Pull Down: 3 x 10-12 reps @ 2011 tempo, rest 60s

B1) 45 Degree Prone Incline Back Extensions w/DB on Chest: 3 x 10-12 reps @ 2012 tempo, rest 60s

B2) 60 Degree Incline DB Neutral Grip Press: 3 x 10-12 reps @ 3110 60s

C1) 45 Degree Incline Petersen Leg Press: 3 x 12-15 reps @ 2010 tempo, rest 60s

C2) 60 Degree Prone Incline Pronated Grip Rear Delt Raises: 3 x 12-15 reps @ 2010 tempo, rest 60s

D1) Lying Leg Curl w/Neutral Feet & Toes Plantarflexed: 3 x 10-12 reps @ 3010 tempo, rest 60s

D2) Seated Low Pulley Rope Face Pulls: 3 x 10-12 reps @ 2011 tempo, rest 60s

CLIENT: Miss Gen Pop PHASE: 1COACH: Mark Carroll PROGRAM: GBC Supersets

DAY WORKOUT STEPS CARDIO

MONDAY Whole Body 1 8,000-10,000

TUESDAY Whole Body 2 8,000-10,000

WEDNESDAY 8,000-10,000 30 Mins LISS @ HR 65%

THURSDAY Whole Body 1 8,000-10,000

FRIDAY Whole Body 2 8,000-10,000

SATURDAY 8,000-10,000 30 Mins LISS @ HR 65%

SUNDAY 8,000-10,000

CLEAN HEALTH FITNESS INSTITUTEWEEKLY TRAINING OVERVIEW - GBC SUPERSETS

Day 2 – Tuesday & Friday

A1) BB Rack Pull Above Knee: 3 x 10-12 reps @ 2210 tempo, rest 60s

A2) Standing 1-Arm DB Neutral Grip Shoulder Press: 3 x 10-12 reps @ 2110 tempo, rest 60s

B1) Seated Leg Extension: 3 x 10-12 reps @ 3010 tempo, rest 60s

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Key Points:

Phase 2 involves supersets again, but this time we are doing agonist supersets. An agonist superset is when we partner the same muscle group together.

We are using one of our go to programs: a modified heavy - light method. The first exercise of the partnership is lower reps/slower tempo, and the second exercise is higher reps/faster tempo.

Varying the speed of contraction is a good way to elicit hypertrophy, as we are hitting the muscle fibers in a variety of ways.

We do not do a lot of exercises in this phase. We’re choosing to do more sets of the same movements, simply because practice makes perfect.

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COMMERCIAL GYM PHASE 2: Modified Heavy-Light Method

B2) Seated Low Pulley Neutral Grip Row: 3 x 10-12 reps @ 2012 tempo, rest 60s

C1) BB Hip Thrust: 3 x 12-15 reps @ 2010 tempo, rest 60s

C2) Flat DB Neutral Grip Press: 3 x 10-12 reps @ 2110 tempo, rest 60s

D1) 45 Degree Incline DB Curls: 3 x 12-15 reps @ 2010 tempo, rest 45s

D2) Flat DB Triceps Extensions with Pronating Grip: 3 x 12-15 reps @ 2110 tempo, rest 45s

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A1) BB Hip Thrusts 1 & 1/4 Reps: 5 x 8-10 reps @ 2012 tempo, rest 10s

A2) Lying Leg Curls Feet Inwards & Dorsiflexed: 5 x 12-15 reps @ 2010 tempo, rest 120s

B1) Seated Neutral Grip DB Overhead Press: 5 x 8-10 reps @ 3010 tempo, rest 10s

B2) Standing DB Side Lateral Raises: 5 x 12-15 reps @ 2010 tempo, rest 120s

C1) 45 Degree Back Extensions with BB: 4 x 8-10 reps @ 3012 tempo, rest 45s

C2) Machine Chest Press: 4 x 10-12 reps @ 2110 tempo, rest 45s


A1) Back foot Elevated DB Split Squat: 5 x 8-10 reps @ 3010 tempo, rest 10s

A2) Leg Press Feet High & Wide: 5 x 12-15 reps @ 2010 tempo, rest 120s

B1) Assisted Pronated Grip Pull Up Machine: 5 x 8-10 reps @ 3010 tempo, rest 10s

B2) Seated Low Pulley Row Supinated Grip: 5 x 12-15 reps @ 2010 tempo, rest 120s

C1) Leg Extensions 1 & 1/4 Reps: 4 x 12-15 reps @ 2012 tempo, rest 45s

C2) Standing Rope Pull to Neck: 4 x 10-12 reps @ 2012 tempo, rest 45s

CLIENT: Miss Gen Pop PHASE: 2COACH: Mark Carroll PROGRAM: Modified Heavy-Light Method








SUNDAY 10,000-12,000

CLEAN HEALTH FITNESS INSTITUTEWEEKLY TRAINING OVERVIEW - MODIFIED HEAVY LIGHT METHOD

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CLIENT: Miss Gen Pop PHASE: 3COACH: Mark Carroll PROGRAM: Antagonist Trisets








SUNDAY 12,000-14,000

CLEAN HEALTH FITNESS INSTITUTEWEEKLY TRAINING OVERVIEW - ANTAGONIST TRISETS

Key Points:

In the final phase, our total sets rise.

We also bring down rest periods, so the density of the workout increases.

Our goal is to add weight to the bar each workout. By dropping to a 6-8 rep range for some of these movements, we’ll allow for more strength development.

The C) series is a metabolic workout finisher. All out efforts are required here to finish our session with one last bit of calorie burning.

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COMMERCIAL GYM PHASE 3: Antagonist Tri-Sets

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A1) Rack Pull Below the Knee: 5 x 6-8 reps @ 2210 tempo, rest 10s

A2) Front Foot Elevated DB Split Squats 1 & ¼ reps: 5 x 6-8 reps @ 2210 tempo, rest 10s

A3) Supine BB Glute Bridge: 5 x 10-12 reps @ 2111 tempo, rest 120s

B1) Seated Arnold DB Press: 4 x 6-8 reps @ 2210 tempo, rest 10s

B2) 30 Degree Prone Incline DB Neutral Grip Row: 4 x 8-10 reps @ 2011 tempo, rest 10s

B3) Standing Cable Lateral Side Raises: 4 x 10-12 reps @ 2011 tempo, rest 120s

C1) Battle Rope Slams: 4 x 20- 25 reps @ XXXX tempo, rest 10s

C2) KB Heels Elevated Goblet Squat: 4 x 12-15 reps @ 2010 tempo, rest 60s


A1) Hack Squat Machine: 5 x 6-8 reps @ 3010 tempo, rest 10s

A2) Lying Leg Curl Feet Neutral & Plantarflexed: 5 x 6-8 reps @ 40X0 tempo, rest 10s

A3) Alternating DB Drop Lunges: 5 x 10-12 reps each leg @ 20X0 tempo, rest 120s

B1) Lean Away Pronated Grip Lat Pull-down: 4 x 6-8 reps @ 2012 tempo, rest 10s

B2) Push Ups with Inward Intension: 4 x 8-10 reps @ 3110 tempo, rest 10s

B3) Standing Supinated Grip DB Bicep Curls: 4 x 10-12 reps @ 2010 tempo, rest 120s

C1) Battle Rope External Rotations: 4 x 20-25 reps @ XXXX tempo, rest 10s

C2) B-Stance Hip Thrust: 4 x 10-12 reps each leg @ 2010 tempo, rest 60s

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6.4 HOME GYM WORKOUT

Requirements for workouts: bands, dumbbells, barbell and a kettlebell

Key Points:

Upper and lower supersets involve partnering an upper body movement with a lower body movement.

This first phase is all about building a strong foundation for the next 12 weeks.

This phase we start with quite a few exercises with pauses in them. The pause is there to help us feel the movement and focus on working the intended muscles. Pauses increase what we call ‘neural drive’, which allows a better ability to fire our muscles. This is going to be important for the next 12 weeks. The more we can feel a muscle the better chance we have of potential hypertrophy (muscle growth), and subsequent increases to our BMR.

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2

3

HOME GYM PHASE 1: GBC Lower/Upper Supersets

CLIENT: Miss Gen Pop PHASE: 1COACH: Mark Carroll PROGRAM: GBC Supersets








SUNDAY 8,000-10,000

CLEAN HEALTH FITNESS INSTITUTEWEEKLY TRAINING OVERVIEW - GBC SUPERSETS

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A1) Front foot Elevated DB Split Squat: 3 x 10-12 reps @ 3210 tempo, rest 60s

A2) Bent Over BB Row: 3 x 10-12 reps @ 2011 tempo, rest 60s

B1) Seated BB Good Morning: 3 x 10-12 reps @ 3110 tempo, rest 60s

B2) Standing One Arm DB Overhead Press Neutral Grip: 3 x 10-12 reps @ 3110 60s

C1) Kettle Bell Squat Heels Elevated: 3 x 12-15 reps @ 2210 tempo, rest 60s

C2) Bent Over Rear Delt Lateral Raises: 3 x 12-15 reps @ 2012 tempo, rest 60s

D1) Standing Hammer DB Curls: 3 x 10-12 reps @ 3110 tempo, rest 60s

D2) Lying DB Triceps Extensions: 3 x 10-12 reps @ 2210 tempo, rest 60s


A1) DB Romanian Deadlift: 3 x 10-12 reps @ 3210 tempo, rest 60s

A2) Flat DB Bench Press Neutral Grip: 3 x 10-12 reps @ 2110 tempo, rest 60s

B1) DB Lunges Alternating Backwards Step: 3 x 10-12 reps @ 3010 tempo, rest 60s

B2) Bent Over 1-Arm DB Row: 3 x 10-12 reps @ 2012 tempo, rest 60s

C1) DB Hip Thrust: 3 x 12-15 reps @ 2010 tempo, rest 60s

C2) Standing DB Lateral Raises: 3 x 10-12 reps @ 2011 tempo, rest 60s

D1) Standing DB Curl Supinating Grip: 3 x 12-15 reps @ 2010 tempo, rest 45s

D2) Bench Dips: 3 x 12-15 reps @ 2110 tempo, rest 45s

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Key Points:

Phase 2 is again supersets, but this time we are doing agonist supersets. An agonist superset is when we partner the same muscle group together.

The system we are using is one of our go to programs at Clean Health Fitness Institute: a modified heavy - light method. The first exercise of the partnership is lower reps/slower tempo, then the second exercise is higher reps/faster tempo.

Varying the speed of contraction is a good way to elicit hypertrophy as we are hitting the muscle fibers in a variety of ways.

We do not do a lot of exercises in this phase. We’re choosing to do more sets of the same movements, simply because practice makes perfect.

1

2

3

4

HOME GYM PHASE 2: Modified Heavy-Light Method

CLIENT: Miss Gen Pop PHASE: 2COACH: Mark Carroll PROGRAM: Modified Heavy-Light Method








SUNDAY 10,000-12,000

CLEAN HEALTH FITNESS INSTITUTEWEEKLY TRAINING OVERVIEW - MODIFIED HEAVY LIGHT METHOD

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A1) DB Hip Thrusts 1 & 1/4 Reps: 5 x 8-10 reps @ 2012 tempo, rest 10s

A2) DB Romanian Deadlifts: 5 x 12-15 reps @ 2010 tempo, rest 120s

B1) Standing Neutral Grip DB Overhead Press: 5 x 8-10 reps @ 3010 tempo, rest 10s

B2) Standing DB Side Lateral Raises: 5 x 12-15 reps @ 2010 tempo, rest 120s

C1) Standing BB Good Morning: 4 x 8-10 reps @ 3010 tempo, rest 45s

C2) Push Ups 4 x 10-12 reps @ 2010 tempo, rest 45s


A1) Back foot Elevated DB Split Squat: 5 x 8-10 reps @ 3010 tempo, rest 10s

A2) Kettle Bell Squat Wide Stance: 5 x 12-15 reps @ 2010 tempo, rest 120s

B1) Bent Over BB Row Supinated Grip: 5 x 8-10 reps @ 3010 tempo, rest 10s

B2) Bent Over DB Row Neutral Grip: 5 x 12-15 reps @ 2010 tempo, rest 120s

C1) Alternating DB Lunges Forward Step: 4 x 12-15 reps @ 2010 tempo, rest 45s

C2) Bent Over Rear Delt Raises: 4 x 10-12 reps @ 2011 tempo, rest 45s

HOME GYM PHASE 3: Antagonist Tri-Sets

Key Points:

In this final training phase our total sets rise.

We also bring down rest periods, so the density of the workout increases.

Our goal is still and always to add weight to the bar each workout. However, in this phase the reps go back up to allow for a more metabolic workout.

The C) series is a metabolic workout finisher. All out efforts are required here to finish our session with one last bit of calorie burning.

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3

4

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A1) Snatch Grip BB Romanian Deadlifts: 5 x 10-12 reps @ 2110 tempo, rest 10s

A2) Front Foot Elevated DB Split Squats 1 & ¼ reps: 5 x 10-12 reps @ 2210 tempo, rest 10s

A3) Supine BB Glute Bridge: 5 x 12-15 reps @ 2111 tempo, rest 120s

B1) Standing Arnold DB Press 1 & ¼ reps: 4 x 10-12 reps @ 2210 tempo, rest 10s

B2) One Arm DB Neutral Grip Row: 4 x 10-12 reps @ 2011 tempo, rest 10s

B3) Poliquin Lateral Side Raises: 4 x 10-12 reps @ 2011 tempo, rest 120s

C1) DB Squat and Press Neutral Grip: 4 x 15-20 reps @ 10X0, rest 10s

C2) Prone Plank: 4 x 30-45 seconds @ NO tempo, rest 60s

CLIENT: Miss Gen Pop PHASE: 3COACH: Mark Carroll PROGRAM: Antagonist Trisets








SUNDAY 12,000-14,000

CLEAN HEALTH FITNESS INSTITUTEWEEKLY TRAINING OVERVIEW - ANTAGONIST TRISETS

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6.5 CARDIOVASCULAR/ENERGY SYSTEMS METHODS

Cardio is a component of our 12-week system however it is not the key. From a training perspective, our hierarchy of importance is:

Cardiovascular work is very helpful for our overall health as it helps strengthen the most important muscle in our body: our heart. A strong and healthy cardiovascular system will make everything easier for the body and help ensure our energy balance is favouring a calorie deficit by increasing our calorie expenditure.

Cardio is to be performed 1-2 times per week, ideally on non-weights days. If you are pressed for time we’re structure it on Wednesday and Saturday, two of your non-weight training days.


A1) Kettlebell Squat Heels Elevated 1 & ¼ reps 5 x 10-12 reps @ 2210 tempo, rest 10s

A2) Lying Leg Curls DB between feet 5 x 10-12 @ 40X0 tempo, rest 10s

A3) Alternating DB Drop Lunges: 5 x 10-12 reps each leg @ 20X0 tempo, rest 120s

B1) One Arm DB Row: 4 x 10-12 reps @ 2110 tempo, rest 10s

B2) Push Ups with Inward Intension: 4 x 10-12 reps @ 3110 tempo, rest 10s

B3) Standing Supinated Grip DB Bicep Curls: 4 x 10-12 reps @ 3010 tempo, rest 120s

C1) Squat Jumps: 4 x 15-20 reps @ NO tempo, rest 10s

C2) Prone Plank: 4 x 30-45 seconds @ NO tempo, rest 60s

STEPS AKA NEAT (NON-EXERCISE ACTIVITY

THERMOGENESIS)

WEIGHTTRAINING

CARDIO TRAINING

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Phase 1 (Weeks 1-4)

Phase 2 (Weeks 5-8)

Phase 3 (Weeks 9-12)

■ Steady Sate - Aerobic Capacity - 30 minutes

■ Heart Rate 60-65% Max

■ Steady State - Aerobic Capacity - 45 mins

■ Heart Rate 65% Max

■ Steady State - Aerobic Capacity - 60 mins

■ Heart Rate 65% Max

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■ Phase 1: 8,000-10,000 daily

■ Phase 2: 10,000-12,000 daily

■ Phase 3: 12,000-14,000 daily

These steps are your incidental activity and must be measured outside of training and cardio.

6.6 STEPS/NEAT TRAINING

Steps are how we monitor our NEAT levels. Daily tracking of steps has been a crucial component to my success with clients the last several years, and out of all the variables is by far the easiest to adjust.

We can not only monitor NEAT levels but structure them effectively, giving a much greater rate of success. Steps can be tracked daily through the use of the following:

Apple Watch

Fit bit

iPhone (you must have on you all day though)

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7CONCLUSION

Let’s keep it simple here. I will outline the key requirements below:

Focus on improving your breathing, which can be found on (Page 12)

Set up your daily sleep routine, which can be found on (Page 15)

Calculate your TDEE using the formula outlined on (Page 22)

Determine whether you are a beginner, intermediate or advanced client when it comes to your nutrition, which can be found on (Page 8)

Enter your numbers into a calorie monitoring app and start tracking, which can be found on page (Page 23)

You must complete 4 weights sessions a week, following the system outlined on page (Page 41)

You must complete 8,000-14,000 steps daily depending on your training phase as outlined on page (Page 56)

Do cardio 1-2 per week as an option as outlined on page (it is not 100% essential) (Page 55)

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It is crucial that you stick to the system, as all changes in each phase are very specific and designed to help break plateaus. The drops in calories and diet breaks are pre-empting the potential of a plateau. Nutrition comes down to simply following the plan.

I have done this for a long time. The clients who attack nutrition right are the ones who get the best results. Remember one good meal didn’t make you a success, and one bad meal is not going to break you. We want consistency each and every day. As I like to teach my clients, the key is breaking down the 12 weeks into one day at a time.

As cliché as it sounds, we want to accumulate small wins each day. Every day we hit our nutrition, combined with training, we are one day closer to looking and feeling the way we want. Accumulate wins!

Now, happy transforming!

Mark Carroll / Master Coach Clean Health Fitness Institute

I can’t stress this enough – please follow the 12-week system outlined for each category.

e: [email protected]

t: +61 2 9882 2778

w: www.cleanhealth.com.au

Documents

The Art Of Gen Pop Transformations Female Guide Book