Sign up for our FREE bodybuilding, fitness and health
newsletter and each week we will bring you the latest training & nutrition breakthroughs!
SIGN UP NOW!
Sign up free by sending an e-mail to
NoBSBB@aol.com
What Makes A Champion?
It is said that without
faith, man has nothing. Amen
brother. It took me much trial and
error to discover this very basic fact of physical culture, but it’s true. All you have to do to discover if I’m right or
wrong is to study the thought patterns or psychological traits of successful
people. Personally, to me a champion is
anyone, man or woman, young or old, who decides to take control of their
life and change their physical health and well being forever.
In fact, I draw a great deal of inspiration from
people who have overcome handicaps and misfortunes. I have read articles about people who have lost a limb and still
compete in bodybuilding contests, climb mountains, compete in triathlons,
weight lift, run track, drive race cars and motorcycles, hang glide, snow and
water ski, and participate in just about any other sport or physical endeavor
you can imagine. The heroic efforts of
these folks are a miraculous lesson for all of us, especially when most
able-bodied people can’t find the motivation to get their butts off the couch
and exercise.
The
Starting Point Of All Champions
A
DEFINITE GOAL: In order to achieve anything in life,
you must know what it is you want to achieve.
If you want to gain more muscle tissue and lose some body-fat you must
be specific. Having a vague picture of
how you want to look will bring you vague results. You must have a definite goal of how you want to look and feel in
2, 6, 10, and 12 months from today! Be
specific and write it down on paper. In
2 months time I want to lose 14 pounds of fat and gain 10 pounds of solid
muscle. I want to fit into a 34” waist
size pants and wear my favorite tank top with pride. I want to have a nice tan and feel terrific about my appearance
and health each and everyday for the rest of my life. Now this a definite goal that you can visualize in your mind’s
eye and get physically excited about achieving.
DEVELOP
A PLAN OF ACTION: Determine exactly what you
plan to do in order to achieve your goals.
(There is no such thing as “something for nothing.”) Forget all the get-fit-quick miracle potions
and pills. Forget all the latest and
greatest training machines and break-through training strategies. Focus on achieving your goals with tried and
true proven methods of weight resistance training, sensible cardio work, and
good old-fashioned natural, healthy foods.
If there ever was a secret for getting and staying in shape, exercise,
healthy eating, and proper rest is it!
ESTABLISH
A DEFINITE DATE: When do you intend to look and
feel the way you want to? Set a date
for achieving the desired look and healthy body you want to possess. Just saying I want to be 10 pounds lighter
puts no action into motion. You must
have a definite time limit for the achievement of your goals or you’ll never be
motivated into action. You’ll keep
putting off what needs to be done.
WRITE
IT DOWN ON PAPER: Write out a clear and concise
statement of the way you want to look and feel, name the time limit for
acquiring it, state what you’re willing to give up for achieving the goal, and
describe clearly the plan you’ll use in attaining your goal. Writing your goal down on paper solidifies
your goal and plan and brings it to life.
READ
YOUR STATEMENT EVERYDAY: Reading your goal each and everyday is the only sure-fire way to keep
on track. I like to read my goals first
thing in the morning and right before I go to bed. I first started implementing this procedure while training for my
first bodybuilding contest. After the
first 3 weeks I started feeling like I could win the contest and really
believed in myself. Six weeks later the
victory proved my feelings were right.
Your Championship Blueprint
For Success!
It is important that you
follow the instructions described in the five steps. It is especially important that you follow the instructions in
the fifth step. The more you read your
goals and plans to yourself, the stronger the belief in yourself will grow. This I have proven with others and myself
many times over. Here is a blueprint
that you can use to build the kind of body you desire. This plan is for someone trying to gain
muscular weight while losing body-fat.
Just tweak the days of training and eating schedule to fit your personal
lifestyle.
Monday / Friday Weight Training Schedule
Be
sure to thoroughly stretch and warm-up the muscles.
|
MUSCLE
GROUP
|
TOTAL SETS
|
TOTAL REPS
|
SUGGESTED
EXERCISES
|
|
CHEST
|
5 WORK SETS
|
12-10-8-7-7-REPS
|
INCLINE
BENCH
WITH
BARBELL
|
|
SHOULDERS
|
5 WORK SETS
|
12-10-8-7-7-
REPS
|
STANDING
PRESS
W /
DUMBBELLS
|
|
BACK
|
5 WORK SETS
|
12-10-8-7-7-
REPS
|
BENT-OVER
DUMBBELL
ROWS
|
|
BICEPS
|
3 WORK SETS
|
2-10-8-8
REPS
|
BARBELL
CURLS
OR
DUMBBELL
CURLS
|
|
TRICEPS
|
3 WORK SETS
|
8-8-8-REPS
|
DIPS
OR
CLOSE-GRIP
|
|
LEGS
|
5 WORK SETS
|
12-10-8-8-8-REPS
|
STANDING
SQUAT OR
LEG-PRESS
MACHINE
|
|
CALVES
|
4 WORK SETS
|
25-25-12-8-REPS
|
STANDING
CALF RAISE MACHINE
|
Tuesday / Wednesday / Saturday
Cardio
work for 20 to 40 minutes
Total
rest days on Thursday & Sunday
|
TUESDAY
|
TREADMILL
|
30
MINUTES
|
|
WEDNESDAY
|
LIFE-CYCLE
BIKE
|
20
MINUTES
|
|
SATURDAY
|
RECUMBENT
BIKE
|
40
MINUTES
|
NUTRITION FOR MAXIMUM MUSCLE
AND MINIMUM BODY-FAT
|
BREAKFAST
8 AM
|
6 EGG
WHITES + 2 YOKES SCRAMBLED-UP WITH ¼ CUP TOMATO
½ CUP OATMEAL (BEFORE COOKING) WITH 1
TBS. HONEY
8 OZ. WATER
|
|
SNACK
11 AM
|
PROTEIN DRINK CONSISTING OF THESE
INGREDIENTS
1 CUP SKIM MILK, ½ CUP YOGURT, 1 TBS.
FLAX OIL, ½ BANANA
2 SCOOPS OF VANILLA ISOLATED WHEY
PROTEIN
|
|
LUNCH
1 PM
|
1 LARGE CHICKEN BREAST
1/2 CUP BROWN RICE
1 CUP GREEN BEANS
8 OZ. WATER
|
|
SNACK
3 PM
|
8 OZ. NON-FAT COTTAGE CHEESE
1 LARGE APPLE
|
|
SUPPER
6:30 PM
|
8 OZ. OF FISH, OR FLANK STEAK, OR
CHICKEN BREAST.
1 MEDIUM SWEET POTATO
1 CUP BROCCOLI
¼ CUP CORN
8 OZ. WATER
|
|
SNACK
9:30 PM
CHOOSE ONE
ITEM
|
1/4 CUP BEFORE POPPING AIR POPPED POP
CORN
1 CUP NON-FAT COTTAGE CHEESE WITH
PINEAPPLE SLICES
1 CUP PLAIN YOGURT MIXED WITH 1 CUP
BANANA OR BERRIES
1 PROTEIN DRINK LIKE THE 11:00 AM SNACK
VERSION
|
Secrets To Making The Program Work!
1. Know what goals you want
to achieve and write it down on paper.
2. Map out a plan to
achieve your goals and write it down on paper.
3. Read your written
statement aloud, twice daily, once just before retiring at night and once after
arising in the morning. As you read –
see and feel and believe yourself having the physique you desire.
4. While weight training in
the gym or at home concentrate on the task at hand. Visualize the body you want to possess and make each and every
rep of every set count. Be oblivious to the activity around you. You’ll notice the physiques of most gym
members never change. That’s because
they have no definite purpose for training so they spend most of their time
jacking their jaws. Don’t fall into this
trap.
5. Stick to the program you
map out. Don’t keep changing your routine
every other week. Give your training
and nutrition program at least 5 to 8 weeks before making any major changes.
6. Learn to relax. Undue stress and emotional strain rob the
body of its natural ability to recuperate and grow. When it’s time to train think about nothing but training. When it’s time to eat think about nothing
but feeding your body. When it’s time
to unwind and relax do not think about training or eating. Let your mind relax and enjoy whatever it is
that makes you happy. I have never seen
a champion in any aspect of life that did not know how to turn it off and
relax. It’s a fact that true champions
are not WORRIERS and they all have a POSITIVE OUTLOOK ON LIFE. So can you!
Power
Health Always,
Dan Przyojski
DAN
PRZYOJSKI
N.F.P.T.Certified
Trainer, Bodybuilding Champion
Author
of (Quantum-Physiques)
734-847-6345
WWW.POWERHEALTHPRODUCTS.COM
dan@powerhealthproducts.com
