[CPT FIT Co.] Hard Core Guide.pdf - HARD CORE GUIDE BY...

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Unformatted text preview: HARD CORE GUIDE BY: CLAIRE P. THOMAS TABLE OF CONTENTS 01 ABOUT CPT 03 ABOUT THIS GUIDE 04 TIPS 17 BREAKDOWN 19 WORKOUTS 31 HARD CORE CHALLENGE 34 FINISH LINE Hey there, I'm Claire! Athletics are truly the reason I am the person I am today. I grew up playing soccer, basketball and track and went on to compete as a hurdler and heptathlete for the University of Oregon. Even though I no longer participate in sports, I am still drawn to the incredible moments where sheer human will and desire overcome the odds. I worked hard to earn a Captain position on my teams. I strived to be a positive example and a strong leader — always. Letting my teammates down was never an option for me, and I will continue to carry that mentality with me for the rest of my life. I see you as my teammate. We’re in this big, scary, exciting game of life together and I want us all to win! My biggest challenge is not the ache in my lungs or the burning in my legs. It’s the voice in my head telling me, “I can’t.” I have taught myself to ignore my thoughts and to drown out all the doubt. To push harder and to remember why I started on this journey. My mission is to help that little voice in your head fade away, too. For you to whisper to yourself when you are in pain & about to give up, “I can.” This is the moment that you will discover that the person you thought you were is no match for the person you are now, and not even close to the person you are about to become! If there is one thing more fulfilling to me than reaching a personal goal, it’s helping someone else reach one of their own. I want to help you! I created this Guide to share with you the tools and skills you can use to create your dream body. Most importantly, to become the best possible version of yourself. You deserve it! about 01 WHAT IT MEANS TO BE #TEAMCPT To be captain is no easy task. It’s not about how much talent or skill you have — It’s about how hard you’re willing to work. A captain leads by example, treats others with respect and expects nothing in return. A captain demands the absolute best because a captain never settles, never makes excuses, never cuts corners, never asks, “Why me?” To be captain means to be tough, to be disciplined, to be confident. A captain does not fear failure, but learns, grows and comes back stronger because of it. A captain shows up early and stays late. A captain sees every obstacle as a new opportunity. A captain makes decisions based on purpose and intent. A captain rises by lifting others. CLICK HERE TO JOIN MY PRIVATE #TEAMCPT FACEBOOK COMMUNITY. THIS AMAZING TEAM WILL SUPPORT YOU, INSPIRE YOU, TEACH YOU & LIFT YOU AS YOU WORK TOWARDS YOUR GOALS. IN THIS GROUP I ALSO SHARE EXCLUSIVE GIVEAWAYS & DISCOUNTS, HOST LIVE WORKOUTS & LESSONS, ANSWER QUESTIONS, AND HELP HOLD YOU ACCOUNTABLE EVERY STEP OF YOUR JOURNEY. about 02 ABOUT THE GUIDE Want to know my secret to building the ever so elusive sixpack? This might be a lot of information to take in, so take a deep breath, clear your mind and get ready… My secret to building a strong, lean and toned core is HARD FREAKIN’ WORK! Whether your goal is simply to feel better in a swimsuit or to acquire a set of sculpted six-pack abs, this Guide will give you the tools you need to create results! I believe that we all have the ability to overcome the physical and mental challenges of creating a strong core. No, you don’t have to hit the gym hard every single day or be a professional bodybuilder to do so. It isn’t a matter of how badly you want it, it’s a matter of how hard you’re willing to work for it! While it's not easy to get shredded, sexy abs, you CAN achieve your inner six pack, or at least a strong, toned and flat tummy, when you combine healthy eating, with a solid fitness routine! Below, you will find the 7 core principles that I personally use and recommend to you, so you can get on the fast track to the abs you’ve always wanted. about 03 tips 04 my 7 core principles: 02 BUILD MORE MUSCLE 04 01 CLEAN UP YOUR DIET 03 PUT YOUR ENTIRE BODY TO WORK MIX IT UP 06 MASTER THE MOVEMENTS 05 DO MORE CARDIO 07 MEASURE YOUR SUCCESS tips 05 01 Core Principal CLEAN UP YOUR DIET I always say, abs are sculpted in the gym, but revealed in the kitchen. The single most important tool that you need to develop your abs is a proper diet. You could have the best training program of all time, but if your diet sucks, so will your abs. Many people train their abs year-round and never develop a six-pack. Why? Because it’s covered in a layer of belly fat. You could have the strongest core muscles in the world, but you will only start to see them when you are lean enough. Approach your diet with the same level of effort and discipline you bring to your workouts and see all your hard work in the gym pay off. Instead of falling for what the latest hyped up fat loss pill promised you, spend your time focusing on the things that matter most, like the following nutrition tips: tips 06 NUTRITION TIPS: 1) Increase Your Protein Intake Did you know that eating a high protein diet can help you lose fat?! Out of all the macronutrients (protein, carbs, & fat), lean protein has the highest thermogenic effect on the body. This makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down. The more lean muscle you have, the more likely you are to burn fat & ultimately create noticeable abs. Protein also keeps you fuller longer. This is crucial in weight loss because overeating is less likely to sabotage your success. Increasing your intake of protein dense foods can help promote weight loss, fight belly fat & support muscle growth on your road to six-pack abs. Meat, poultry, eggs, seafood, dairy products, legumes, nuts & seeds are just a few examples of healthy, high-protein foods that you can add to your diet. If you're like me, you might not always have enough time to cook a meal or maybe you just don't always feel like it. I count on protein supplementation for times like these & also because it satisfies my sweet tooth! Click here for the amazing protein I use to make shakes, ice cream, waffles, cakes, muffins & more amazing treats with! 2) Eat Post-Workout Carbs & Yes, More Protein What you put into your body immediately after intense exercise can make or break your results. You’ve been hearing for years to drink protein after you workout, but that’s only part of the story! The truth is that protein post workout is only a small component of what your body needs for proper recovery. While I recommend drinking a whey isolate protein after every training session because it helps repair & rebuild muscle tissues, you should also always consume a fast absorbing carbohydrate that replenishes your glycogen stores. Most people have been falsely led to believe that carbs are bad & that they will make you fat. This is definitely a myth that needs to be busted! Carby foods such as potatoes, oatmeal & rice are not bad for you & are huge staples in my diet. I do recommend swapping out refined carbs from foods like pastries, pastas & processed foods, though. After I exercise, I prefer to consume a pure glucose supplement because it delivers glycogen directly to my muscles faster than any whole food can. In a nutshell, this supplement creates an optimal environment for recovery & protein synthesis. Click here for the protein & carb supplements that I take after every single workout that have both contributed immensely to the development of my muscles. tips tips 07 NUTRITION TIPS: 3) Eating Fat Won’t Make You Fat! Fat can be a scary word to some. However, fats are not to be feared as long as you are consuming the healthy ones. Fats play a very important role in our body. From lining our cell walls to assisting in hormone production, it is imperative that we incorporate fat into our diets on a regular basis. Some fats are better than others, duh! Eating an avocado is a heck of a lot more nutritious than eating a donut. Healthy fats include those from nuts, fish & olive oil. These are called mono & polyunsaturated fats. Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat & reveal six pack abs. The unhealthy ones are trans-fats found in processed foods, & saturated fats found mostly in animal sources. By combining lean protein with the correct types & amounts of green leafy vegetables, good carbs, & fats you will begin to super-charge your metabolism & turn your body into a 24-7 fat burning machine. If you’re like me & you struggle with eating enough healthy fats, I highly recommend a high quality Omega-3 supplement. Click here for the one I use. 4) What you drink matters Sugary beverages like sodas, juices, alcohol & fancy sweet coffees instantly add to your daily caloric load & rarely serve any nutritious value. I'm not going to lie & say I never consume alcohol, because I do! However, I drink it wisely, in moderation & on occasion. My go-to alcoholic beverage is either wine or vodka soda water with lime & mint. I always make sure to drink water with & in between my alcoholic beverages. This leads into my next tip...DRINK TONS OF WATER! No surprise here – water is your best beverage option. Staying well-hydrated can help bump up your metabolism, burn extra belly fat & make it easier to get a set of six-pack abs. Water curbs hunger, flushes out toxins, improves your complexion, boosts immunity, increases brain power, provides energy & so much more! I recommend drinking a gallon of agua each day! Be prepared for many, many potty breaks, but trust me, they will be worth it! tips tips 08 NUTRITION TIPS: 5) Cook Once, Eat Twice (or more) AKA Meal Prep Think beyond the meal you’re about to eat. Get into the habit of making extra rice, meat & veggies while you’re cooking your meals so you have those ingredients on hand as a quick & easy meal or add-on later in the week. When you plan your meals ahead, you set your health goals up for success because you'll be prepared & less likely to find yourself starving in the drive through line. It might take you a little longer to cook everything initially, but meal prepping saves you so much time & stress later on. Even though it's the most annoying drawer in the kitchen, Tupperware is your friend! 6) Eat Often & stop starving yourself! Food is fuel. Food is fuel. Food is fuel! One of the biggest mistakes my clients make when they first attempt to lose weight is cutting their calories dramatically. Your body requires a minimum number of calories just to exist. You cannot cut your caloric intake lower than this amount. The 800-1000 calorie per day diets are dangerous! Your body cannot survive on such few calories, so it slows down your basic metabolic needs. It will then store most of the food you consume as fat in preparation for when the hunger comes. This information is not new, yet many people still insist on starving themselves in hopes to attain that “perfect body.” I recommend eating 7 times a day (3 meals, 3 snacks, 1 post workout shake). This provides your body with a consistent & frequent supply of fuel. Eating around every 2-3 hours keeps your energy levels higher & your metabolism ticking faster. In turn, this makes your body burn more calories throughout the day & (bonus points) you'll feel a lot less hangry! Some of my favorite healthy snacks include: Level-1 Protein Bars (click here) Level-1 Protein shake (click here) Level-1 Protein mug cake (click here) Jerky Cottage cheese w/ chopped apple & cinnamon (or other fruit) Greek yogurt Tuna fish packet w/ pickles Veggies & healthy ranch (plain Greek yogurt mixed w/ ranch seasoning) tips tips 08 09 NUTRITION TIPS: 7) Don’t forget about your micros Vitamins & minerals are the two types of micronutrients. They play a very important role in our human development & well-being, including the regulation of metabolism, heartbeat, cellular pH, bone density & more. Without proper consumption of micronutrients, we put ourselves at risk of many health conditions & diseases. Even though I eat a well-balanced diet, I find extreme comfort in taking the supplements Micro-Factor, Opti-Greens 50 & Opti-Reds 50 every single day. I look at these 3 products like an insurance policy - a daily guarantee to ensure my body gets the essential vitamins & minerals it needs. You can learn more about them by clicking here. 8) Crazy diets don’t work! I don't believe in fad diets. I don't believe in bulking or cutting. I believe in eating intuitively, enjoying food and using it as fuel! Short-term diets may provide faster results, but as soon as they end & you start picking up old eating habits again, you will gain the weight right back, & then some! Instead, a lifestyle change is necessary. I suggest making healthy eating habits a part of daily life rather than following some limiting plan that is difficult to keep up with & could be hurting your health.I created a nutrition guide that I highly recommend to you! This Guide includes all my favorite healthy/easy recipes, more nutrition tips and hacks, my favorite product brands, a meal plan, a grocery list, supplement help and more! Check out my CPT Fit Fuel Guide here. tips 10 02 Core Principal BUILD MORE MUSCLE Like every muscle in your body, your abdominal muscles must be challenged and fatigued in order to grow and become toned and noticeable. Crunches alone just aren’t going to cut it! Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short amount of time. My main piece of advice that keeps me motivated is to establish a set routine & plan. If I know exactly what needs to get done & the steps I need to take to get there, then it’s hard for me to fall off track. The main reason I created my Fit Guides is to help those who don’t necessarily need help working out, but need an extra push to follow a consistent plan because it’s what you do every single day that gets you results. You can't expect a strong core without building strength throughout your entire body, too. My Guides are all designed for building lean muscle, while shedding stubborn fat! Click here to check out all of my workout programs! tips tips 11 03 Core Principal PUT YOUR ENTIRE BODY TO WORK Muscle is your body's primary fat burner. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike cardio alone, also causes a significant amount of damage to your muscle fibers, which is a good thing! This is because your body has to expend energy to repair and improve your muscle fibers. It’s important to work your entire body, even if it’s only your abs that you want to improve. Did you know that a single total-body weighttraining session can boost your metabolism for up to two days?! I recommend using this Core Guide in conjunction with my total body Guides that I mentioned in the previous Core Principal. tips tips 12 04 Core Principal MIX IT UP I have found that core exercises are the most effective when multi-joint movements are performed and when the torso works as a solid unit and both front and back muscles contract at the same time. I perform a wide variety of exercises that bring both my torso to my legs and my legs to my torso. I also try to include an array of lateral and side exercises that work all my oblique muscles. Combining both weighted and body-weight core exercises, as well as switching up your rep schemes, is also a great way to change up your routine and keep your body guessing. Once you've reduced the layer of body fat to the point where you can find your six pack, performing specific ab and core strengthening exercises will make them much more visible. tips tips 13 05 Core Principal DO MORE CARDIO Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate. Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs. Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible. Try to get in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week. Activities like running, walking, hiking, biking, swimming or playing your favorite sports are some easy ways to fit cardio into your day. Simply modifying your diet or reducing your calories without exercise will lead to initial weight loss, but you'll likely reach a plateau and you may also lose muscle. A personal exercise plan that has a solid base of cardiovascular exercise will help you maintain exercise for the long-term, help you get past weight loss plateaus and can help you maintain your muscle mass. So, get out for a nice long walk, a hike, a bike ride or a swim on a regular basis. Park the car and walk for your errands and get moving more often. tips tips 14 06 Core Principal MASTER THE MOVEMENTS The best exercises are the ones you can do perfectly. It is perfectly normal to have poor range of abdominal movement if you’ve never dedicated yourself to improving it. It is extremely difficult to fully engage your abs, which is why this muscle group is commonly underdeveloped. It’s important to start with the basics, correct any problems, and then work towards progression. Hardly anyone I work with is ready for the hanging leg raise from day one, for instance. The same goes for any weighted core exercises – you need to work up to these. Before you’re ready for the advanced workouts in this Guide, master the movements in the workouts you know you can complete. tips tips 15 07 Core Principal Ditch the Scale! MEASURE YOUR SUCCESS Your weight can fluctuate drastically over the course of a 24-48 hour period. Depending on what you ate, how much water you drank, if your food contained sodium, what time of day you weighed yourself, your weight may change. You may also find that the scale went up because you gained some muscle. This is called body recomp (which is especially common when you're a beginner to weight training). You must keep in mind that muscle outweighs fat. Muscle is approximately 18% more dense than fat. Tracking weekly measurements will keep you in check & allow you to not focus as much on the scale. While your weight may fluctuate, your waist, hips, & other measurements may be decreasing. Take Progress Photos Progress photos are an excellent way to track your progress. Whether you want to lose fat or gain muscle, those selfies will help you stay on track & keep you motivated, even when you think nothing is changing. You don’t have to show anyone! They can simply serve as a visual timeline of your body’s gradual transformation & hopefully help you stay dedicated for the long haul. Try to take your photos at the same time/day every week. You should also take them on an empty stomach & in bright lighting. Set an alarm on your phone or leave a sticky note on the mirror to help you remember. Don’t have anyone to take them for you? Prop your phone up and set a timer or take a video and screenshot some pictures. Be sure to capture front, side and back images. I would LOVE to see your progress if you are willing to show off the hard work you put into my Guides. Please email them to me at [email protected] tips tips 16 breakdown 17 BREAK DOWN This Guide is not designed to use in a progressional order. The workouts should be done in any order you please and integrated into your existing training routine. The exercises range from beginner to advanced and it is perfectly okay if you cannot perform all of them at first. Utilize the ones that you are comfortable with & work your way to the more challenging ones. The workouts are organized by the type and amount of equipment needed. To maximize the...
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