Beginner_s_fitness_guide_by_xenios_charalambous.pdf

Introduction: 3 Who am I? 3 Why should you read my ebook? 3 10 Common Fitness Myths and Mistakes 4 1. Can I “Burn off ” fast food with a workout? 4 2. I want a six pack abs! Should I do more ab exercises? 4 2. “Burning off ” fast food with a workout 5 3. Doing high repetitions and using low weight will get you “Toned” 5 4. I’m a girl! I don’t want to get big and bulky muscles, neither I want to look like a bodybuilder! 6 5. Frequent small meals are crucial, right?! 6 6. I am too old! Can I still lift weights?! 7 7. Does muscle turn into fat if I stop going to the gym? 7 8. I am heavy! Does this mean I am fat? 7 9. Should I avoid carbs after a workout? 7 10. Why do you include meals with 50g protein in my diet? Our body can only consume 30g protein in one sitting! 7 Nutrition 8 Calories 9 How calories are expended 10 Macronutrients 11 How many calories you should eat 12 Water intake 13 Liquids 13 If it fits your macros (IIFYM) 14 What about micronutrients? 14 My top macronutrient food sources 15 Training 16 The two major rules for training 16 4 Characteristics all good beginner training programs should have 18 Modifications on training programs 20 Two training programs for beginners 20 How to warm-up before a workout 24 How to track your progress 24 My Bespoke 12-Week Transformation Program Introduction and features 25 Previous clients transformations 26 Frequently asked questions 26-28

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Introduction: I would like to thank you all for downloading my beginner’s fitness guide. Not only you will get an awesome guide that will help you with the main principles of lifting, but you will also be receiving weekly new tips in your mailbox that will help you with your fitness journey. I always encourage to everyone, either male of female to sign up for my 12-Week Transformation Program as the information I provide to my clients is on another level! Here is what you will be receiving in your mailbox from now on: Weekly fitness tips Exclusive promotions and discounts Notifications on my latest youtube videos Upcoming ebooks for free

Who am I? For those who don’t know me, I was born in Cyprus in 1993 and reassembled in the United Kingdom in 2013, I am a professional athlete and a celebrity personal trainer in London. I appeared in multiple fitness magazines, commercials and TV shows. My videos have been watched by more than 6 million people on youtube and I help thousands of people transforming their body with my bespoke 12-week transformation program.

Why should you read this?

You should read because I have written it! Okay let’s cut the jokes! You should read this if you want to make improvements to your physique and if you want to learn the main principles of nutrition and training. I will mention it once again, you won’t find all your answers here! Also you should read this if you want to be leaner, stronger, more “toned” or muscular. If you want to lose fat and/or gain muscle, again, you should read this! All physique changes are made through a combination of fat loss and muscle gain. This knowledge could also help you get fatter and weaker if you follow them in the other way, but those requests are more rare. I am sure you’re clever enough to understand what’s best for you. This isn’t a power lifting guide, neither a crossfit guide. Also this isn’t a fitness model guide and for sure is not a “how to be a personal trainer or nutritionist guide”. This is a guide for anyone who wants to make adjustments on their physique.  

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10 Common Fitness Myths and Mistakes I am sure you have heard some of the mistakes that I am going to mention below. Trust me, when I started going to the gym 10 years ago, I thought that those myths are real. Believe it or not, some personal trainers think that those myths are not “myths”. I am going to cover some of the most common myths we hear in the fitness world, even as of to date:

1. Can I “Burn off ” fast food with a workout?

You can’t really burn off all that fast food with a quick workout. That’s not how any of this works. Many people will say that they worked out so they deserve that huge big mac with fries, however, this isn’t the case at all. Too many people still overestimate how much they have burned off and they underestimate the calories that they’ve eaten. This is a very dangerous combination. The best thing to do is to remember that you’ll never be able to burn off all of those calories in one workout. Even with an intense workout, you can’t burn them all off. Keep in mind that I haven’t told you that you can’t eat your favorite foods. What I will suggest you to do is to eat smaller sized portions of these foods so they can fit your required calories and macros of the day. There’s a reason that we’re supersized today... I will explain later on what If It Fits Your Macros method is.

2. I want a six pack abs! Should I do more ab exercises?

I remember when I was 16 years old, I was doing crunches and planks nightly for one month just before the summer because I thought that by doing crunches I would get a six pack. Of course something was going wrong, I didn’t look as great as I thought I should and I was very disappointed with the results. I could never figure out why it wasn’t working when I did all of those crunches. Guess what, crunches or any ab exercise doesn’t reduce stomach fat nor do they pop up your abdominals out. To start with, stomach fat reduction isn’t really possible. You can’t just reduce it here and there and sculpt your body into what you want it to look like. You have to lose the fat from your whole body for this to work right. Many people mistakenly think that if you do all of those crunches for 30 or 40 repetitions you’re going to be “skinny”. The real solution (and we missed it) is to lose fat from the whole body. You’ll have to eat fewer calories and burn more. Next, crunches and abdominal planks aren’t really required to build up your abdominal muscles. You’ll have to select exercises that will work for your entire body especially your core. Then, and only then you will see a change. Somehow, I missed this when I started building my body, so I worked out and thought I looked great only to find that I didn’t really move any of that fat around. Oh well, at least I worked out.

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3. Doing high repetitions and using low weight will get you “Toned”

Doing high reps with lower weights will make you toned. Again, this is a myth. Toned is basically less fat. If you want to be toned, you want less fat. That’s why muscles show through, because you don’t have any fat. Thus, doing extra repetitions isn’t going to make you toned. If you want to be toned, you’ll have to do this: Step 1: Reduce your body fat. This will lead to lower fat ratios and more tone. You can do this by exercise and by eating fewer calories. Your body will then burn the fat. Step 2: You must already have muscle in the area to be “toned”. Without it, you’ll never see “tone” and you will look skinny. If you don’t have any muscles you’ll have nothing to show off as a six pack ab area. Ya gotta have it to flaunt it.

4. I’m a girl! I don’t want to get big and bulky muscles, neither I want to look like a bodybuilder!

This is a huge misconception. Females don’t naturally build bulky muscles. Even female bodybuilders have to work hard to define those muscles. Too many women think that weight-lifting will cause disproportionately large muscles. Women that build muscles like that are juiced up on steroids ladies... Female bodies have specific hormones that prevent this and unless steroids are in use, it’s simply not going to happen. That’s simple. So, don’t stress about looking like those ladies on the cover of muscle and fitness magazine, instead, work out just as you want and focus on healthy weight lifting. Here is how you “tone”: Step 1: Reduce body fat. If you want “toned” arms, you need to reduce total body fat. This will lead to less fat on your arms. Step 2: Have any amount of muscle present in said region. You already do. Congrats, you are “toned”. If you are a girl and you’re thinking, “Does this guide apply to me?” The answer is absolutely yes. It applies to both men and women equally.

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5. Frequent small meals are crucial, right?!

Smaller meals more often are vital to muscle tone right? Truth be known, the more meals that you eat aren’t at all reflective of your muscle tone. Regardless of what you eat and when it’s not going to affect it at all. Eat when you’re hungry. That’s the best advice to hear. If you thought you could ignite your metabolism having six or eight meals you are misinformed. Those who eat frequent meals are actually eating smaller portioned meals and receiving fewer calories during the entire day, that’s why they are more slender and toned. The truth is that you’ll have to reduce your overall caloric count to lose weight and fat and become more toned. The more varied your meal frequency isn’t going to help you tone up. You won’t burn more or less in calories. It doesn’t change how many calories you burn at all. Let me give you a quick example: If you eat 2400 calories in a day. Whether you eat: 3 meals x 800 calories, 4 meals x 600 calories or 12 meals x 200 calories. The total calories consumed are the same. This is because the Thermic Effect of Food which is a component of total metabolism, is based on total calorie consumption. Instead, select a healthy diet that encompasses all of the proper food groups and you’ll feel better and healthier. You’ll also find that you’re naturally toning your body by doing this. It’s much easier than trying to get muscle tone without following a proper diet. Now that you have debunked this myth you can begin to focus on what will help with your journey. You’ll want to keep your energy up and get rid of fat to tone your body up. You can do this in a variety of ways. Eat on a regular schedule. Do get some exercise and focus on what really matters. Eating fewer calories and getting the right nutrition and exercise in for your optimum health. You may find that eating more often helps you and this will be true, as long as you remember to keep the calorie count the same or less than you were eating. It’s all a matter of perspective. Eat well, workout and reduce your calorie intake and you’ll soon lose the fat and see the muscle tone that you’re seeking. That’s how you do it.

6. I am too old! Can I still lift weights?! Older muscle is very responsive to resistance training. Weight training works almost as well for people of all ages. It will strengthen your bones, joints and muscles. However for safety it is advised to work with a professional like myself.

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7. Does muscle turn into fat if I stop going to the gym?

LOOL! The answer is NO! Muscle and fat are separate and unique tissues, one cannot change into another. I also hear from many people that if they start going to the gym they are going to turn fat into muscle. I am afraid this is not how things work. The only reason to gain fat after stopping an exercise program is due to a sedentary lifestyle and bad eating habits.

8. I am heavy! Does this mean I am fat? Listen, once you start weight training, it’s natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water. Weight training is also a source of inflammation, a well-known cause of water retention. After a week or two of weight training, you might jump on a scale and notice that you’re heavier than when you started. Don’t freak out. After a few weeks, your body will start to melt fat and your newly-acquired muscles will make you look leaner. It’s common to weigh more while your clothes fit looser. Muscle is denser and takes up less space than body fat. That’s why a smaller, more muscular person may weigh more than a bigger person with more fat.

9. Should I avoid carbs after a workout? No! Food and drinks are essential to recovery after a good workout no matter what time of day you exercise. It is important to follow up with meals that combine protein, which helps the muscles recover, and carbs, which replenish energy stores. The intensity and duration of your training determines how relevant simple carbs are post workout. Typically, after 45 minutes of intense training, everyone’s body has depleted all of its glycogen stores and will therefore look for what they have lost. The reality however, is that most people do not even come close to meeting this criteria, so indulge in your post-training, simple carbohydrates sparingly. I consider consider fruits as one of the best carbs to have after training.

10. Why do you include meals with 50g protein in my diet? Our body can only consume 30g protein in one sitting! This is a question that I get a lot from my clients! Believe it or not - people still harp on about this one like it’s gospel. But it just isn’t true. Data shows that the body can handle much more than this - with subjects easily consuming an average of 80-100g of protein in 4 hours. This is mentioned in “Soeters MR, et al. Intermittent fasting does not affect whole-body glucose, lipid, or protein metabolism. Am J Clin Nutr. (2009)” Also, there’s no maximum known amount of protein that can be absorbed in one sitting. Spread the truth about these myths! Let’s carry on the next chapter, interesting so far? right?

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Nutrition

We will start by taking a look at something that most people seriously misunderstand. Weight loss and weight gain are the result of the amount of food you eat (your diet), and not what you do (exercise). Example: Jane, 155 lbs (70 kg) female Jane has a very long day at work so she gives into her sweet tooth. She eats a Kit Kat bar, which is her favorite kind of chocolate. In order to burn those 280 calories, Jane will need to: • Do yoga for 90 minutes (at an average intensity level) • Jog for almost 3 miles (5 km) • Walk at 4mph (5 kmh) for 70 minutes Jane’s taste buds got a few minutes of pleasure that will cost her 30 to 90 minutes of effort at the gym. We live in a very busy and hectic world. We have relationships to maintain, jobs to work, and numerous menial chores that take up a lot of our valuable time. Most people these days don’t have much free time. Some days you may not have any and some you may have a few hours. It is a simple but important point: you should avoid eating those chocolates if you are planning on relying on activity for burning the calories off. You need to be disciplined enough to resist having a couple of minutes of pleasure. This will buy you an entire hour’s worth of free time - which is the most precious resource any of us have. If you are thinking that I’m saying you can’t ever eat a chocolate, then that is definitely NOT true. What I am saying is if you are planning on burning off the calories, then just don’t eat the chocolate. Instead make them part of your caloric intake for the day. If you have reached all of your calories already for one day, you shouldn’t even bother opening the cupboard.

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Calories



Forget everything of what you have heard. There is no such a thing as a supplement or magic pill for losing weight. There isn’t a perfect combination of foods to build muscle or burn fat. There is no perfect timing or mixture of macronutrients that will make you achieve your goals. I really wish there was. “I heard that the real solution was grass-fed tofu and herbal tea.” “How about the caveman diet?” “What about the watermelon only diet?” “There is a diet where you fast one day and then eat the next.” “There’s a diet where all you do is drink chocolate shakes.” Okay listen, there are thousands of different diets that can help you lose weight. However, that isn’t due to whatever gimmick they’re attempting to sell you on. Instead it is due to you consumer fewer calories compared to what you expend. It is a science and the law of thermodynamics dictates it: (Number of calories consumed) - (Number of calories expended) = amount of weight lost or gained. If there is only one thing you remember from this information, is the equation above. Memorize it. That’s the nuts and bolts of you achieving your dream physique. Calories Consumed: Everything you drink or eat that has calories in it. Calories Expended: How many calories that are burned by your body. The following is an example: Say you consume 2,000 calories a day for a period of four weeks. You also burn 2,500 calories a day. What that means is you are consuming a 500 calorie per day “caloric deficit.” 2,000 - 2,500 = -500 -500 * 28 days = -14,000 calories What that means is that over a four week period you are consuming a 14,000 calorie deficit. 3,500 calories is the equivalent of one pound (0.45 kg) of fat. What that means is that you have lost: 14,000/3,500 = 4 pounds (1.81 kg)

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How are calories expended: Feel free to either skim or skip about expending calories. Although it is fundamentally important - there isn’t necessarily much practical information here.

Calories are burned in four ways:

1. BMR (Basal Metabolic Rate, or Resting Rate)

What this refers to is how many calories the body uses for accomplishing its most functions, such as making sure the organs are running correctly.

2. Thermic Effect of Food

This represents how many calories are burned as the result of the body working to digest food. In general it is around 10% of the overall calories that are consumed. Some people get confused here when it comes to meal frequency. They think that more small meals will get TEF burning. No, that is unfortunately not true. TEF is based on the overall calories that are eaten.

3. Thermic Effect of Activity

This is the number of calories that any activity burns beyond the body’s basic functions (BMR). For example, lifting weights or running burns calories, as does vacuuming or brushing your teeth. A majority of beginners have a tendency to overestimate their TEA. Usually people burn a lot fewer calories when they exercise than what they think they do. So your TEA isn’t likely to be a large number unless you happen to be an elite or intermediate weightlifter or elite endurance athlete. Note: You can use cardio for burning calories. However, you need to be accurate and realistic when estimating the number of calories that you will burn this way.

4. Non-Exercise Activity Thermogenesis (NEAT), Misc

This last category is basically a catch-all for a couple of different ways that calories are burned. NEAT are the calories that are burned through random moving and fidgeting around. Genetics mainly determines how many calories a person burns via NEAT. Illness and external environment (ex: shivering can be caused by weather) can cause the number of calories burned to vary as well. Let’s carry on to the next important diet principles.





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Macronutrients



Calories are comprised of macronutrients. There are four major kinds of macros: • Protein • Carbohydrates • Fat • Alcohol (unique macro not found in food) These are measured in grams on nutrition labels. One gram of every macro equals a certain number of calories: • 1 gram of protein is the equivalent 4 calories • 1 gram of carbohydrates is the equivalent of 4 calories • 1 gram of fat is the equivalent of 9 calories • 1 gram of alcohol is the equivalent of 7 calories You can test this by grabbing anything in your kitchen that has a nutrition label. Plug protein, carbohydrates and fat into the following equation:

(P x 4) + (C x 4) + (F x 9) = Calories (within rounding)

This is the core information that you need to know for losing or gaining weight.



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How many calories you should eat Step 1: Calculate what your caloric maintenance is (number of calories expended) Body weight (in pounds) x 14 or 15 (people that don’t exercise) = Number of Calories Expended (rough estimate) Step 2: Determine your daily caloric intake Do you want to gain muscle or lose fat? When it comes to caloric intake, a good starting point is: Muscle Gain: 500 calories more than maintenance (caloric surplus) Fat Loss: 500 calories less than maintenance (caloric deficit) Reminder: One pound of fat = 3,500 calories. So if you’re planning on consuming 500 fewer calories than maintenance that puts you on track for losing one pound a week. Note: 14-15 x body weight estimates your maintenance level. People will have various Basal Metabolic Rates (BMR) based on their genetics. Although those differences are a lot smaller than what the general public appears to think they are, they do actually exist. It involves a lot of math to prove it, however it is possible for caloric maintenance level to vary by as much as 300 calories a day between two people weighing the same amount. That’s why monitoring your progress is critical. Pay close attention to the amount of weight that you lose or gain. If you aren’t where you expected you would be in a couple of weeks or a month, then your caloric intake will need to be adjusted.

Step 3: Determine your macronutrient intake

Protein: 0.8 to 1.5 grams per 1 pound of body weight The rest of your calories will be made up of carbohydrates and fats. You will consume them in your preferred ratio as long as your fat intake is adequate. Some individuals prefer eating more carbs and others more fat how they are distributed doesn’t impact your weight loss or gain. Fat: 0.30 to 0.45 grams per 1 pound of body weight Carbohydrates: Whatever is left over for reaching your daily calories (see the calculation that follows) Example: 180 pound (81.6 kg) man Step 1: Step 2: Step 3:

180 x 15 = 2,700 calories Losing Fat. 2,500 - 500 = 2,200 calories a day Protein: 1 x 180 = 180 grams per day Fat: 0.3 x 180 = 54 grams per day Carbohydrates: 2,200 - (180 x 4) - (54 x 9) = 994 calories left / 4 = 248 grams

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Micronutrients are minerals and vitamins. Most vegetables and fruits have high amounts of micronutrients. Although there are no calories contained in micronutrients, they are essential for the overall health of your endocrine (hormone) system and immune system. Make sure to consume several servings of vegetables on a daily basis (also fruit if this fits in with your carb intake). Note: Many women have both calcium and iron deficiencies. It is most likely a good idea to supplement them along with taking a multivitamin.

Water Intake 1. Many individuals mistake being thirsty for being hungry

If you are attempting to lose fat this is particularly relevant. Depending on how severe your calorie deficit is you may feel hungry frequently. Dehydration can cause you to crave food even more. Whenever you feel hungry in between meals - drink 16 ounces of water. This will fill your stomach up and help you feel full.

2. Fatigue is caused by dehydration

You will keep more alert if you stay hydrated. People who drink coffee can get quite hydrated if they don’t actively drink water. This is how it tends to look: drink coffee in the morning and be super productive, eat lunch, go through a mid-afternoon slump. It’s a good idea to drink water along with your coffee and then continue to drink water all afternoon long in order to avoid becoming tired. The quality of your workouts will also benefit from you not becoming fatigued.

Liquids A beginner’s progress can definitely be hindered by liquid calories. The worst offenders tend to be mixed drinks, mixed drinks, coffee drinks and cream, juice and soda. Just be aware of the fact that the number of calories in your beverages can quickly add up and be detrimental to your goal, especially ones related to losing weight and fat.

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If It Fits Your Macros (IIFYM) This is a popular term that is opposed to the relevance of “bad” calories and “good” calories when it comes to muscle gain or fat loss. The logic here is that you set your calorie deficit or surplus, get your macronutrient numbers set, and then consume whatever foods you want with the only restrictions being your macro and calorie targets. Your weight loss or gain is determined by the law of thermodynamics. 1st example: 100 grams of carbs coming from blueberries is the same as 100 carbs coming from processed brown sugar. 2nd example: fish oil fat = ice cream fat = bacon fat = avocado fat There was a guy who was able to lose 27 pounds (12.25kg) in 10 weeks by eating Oreos, sugary cereal, Doritos, Little Debbie, Hostess and Twinkies.

What about macronutrients? If you exclusively consume protein shakes and junk food over an extended time period to reach your macros, it could result in you developing a micronutrient deficiency. In this type of extreme situation, consuming some vegetables and fruits along with micronutrient supplement (taking a daily vitamin) would be a very good idea. I will attempt to define clean eating, as opposed to IIFYM. However, the definition is vague and everyone has their own definition of what it is. Some of the regular staples involved in clean eating include high amounts of vegetables and fruits, focusing on healthy fats and avoiding processed foods and sugar. Some people avoid wheat. Others avoid gluten or dairy products. Clean is a very vague term. Just pay close attention to macros and calories because this is what matters.

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My Top Macronutrient Sources As long as you hit your daily macronutrient requirements, you can eat whatever you want whenever you want. Still, people ask what they “should” eat. There are not bad foods, there are only bad portions. However, here are some good food options rich in each macronutrient.

Protein • • • • • • •

Chicken Breast Fish Ground Beef (lean) Pork Chop Deli Meat: Turkey, Roast Beef, Ham Egg whites Cottage Cheese Greek Yogurt



Carbohydrate • • • • •

Oatmeal Sweet Potato Fruits Vegetables Rice



Fat • • • • • •

Nuts Peanut/Almond Butter Avocados Fish Oil (From fatty fish) Whole Eggs Red Meat

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Training

Similar to dieting, there is an overwhelming amount of nonsense available on the subject of training, in magazines and online. Most of these programs are not very effective, while others can be actually dangerous. However, there are a couple of good programs for beginners available. Before you choose the program you want to begin, there are some important things to consider.

The 2 Major Rules of Training 1. Choose the program that is right for you!

Logically, it can seem like that is contradictory to what you have just read. However, it is important that I point this out. It is confusing to me that people head to the gym without knowing exactly what exercises they are going to perform once they get there. They often bounce around from one machine to another based simply on what machine is available or what looks fun. They don’t plan how many sets or reps they will do, and they don’t know how heavy their weights should be. They simply decide based on how they feel. This is great if you want to ensure that you make no progress at all. Find a good training program, then follow it. You should know exactly what exercises on which machines you will use, along with how many sets and repetitions - before you ever step foot in the gym.

2. Leave your ego at home.

The weightlifter in the corner with 22-inch arms who is bench pressing 450 pounds (204kg) doesn’t care at all how much weight you are lifting. Don’t bother trying to impress him. Making decisions at the gym based on ego can: Prevent you from progressing Cause injuries When I was 17 years old, I had already been training for several years. I did squats during high school when training for the 100m sprint. If you read my biography, you should have known that 100m sprint was my first ever sport. I trained my legs at university so that my body was aesthetically balanced. In other words, I’d been performing squats for many years. One day, I was reading up on training and found some startling information. The reps I had been performing my entire life were only half-reps. I would have to lighten my bar in order to do squats

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using proper form. You will reach certain milestones as you train. One of the early milestones is being able to lift “tires” or “plates,” which are the heaviest free weight. They consist of 45lbs (20kg) on either side of your bar. I crossed this milestone at the age of 15. When I finally realized I needed to lower the amount of weights below this, years later, I was quite embarrassed. I had trouble ignoring my ego and often felt like it would be better to stay home instead of squatting just 115lbs (52kg) at the gym. Now, that seems quite pathetic. Fortunately, I was able to set aside my ego and start doing squats correctly. There are numerous benefits, including a lowered chance of injury, full range of motion, correctly stimulating muscles, and increased progression. I am sure you watch my videos on my channel to see how well I am able to perform each exercise. You have to be willing to leave your ego behind when you enter the gym. Even if you have already been training for a decade, you may find that you are still just a beginner. I know I was. Performing the movements using the correct form is the single most important part of training, even more important than intensity or consistency.

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4 Criterias All Good Beginner Training Programs Should Have Here is a list of four things that all good beginner training programs should have. These will help make sure that you pick one of the best possible programs possible for your own goals and needs. 1. Emphasize Weight Training Whether you want to lose fat or gain muscle, your training program must be focused on resistance or weight training. Note this does not mean cardio! Cardiovascular activity is beneficial to your heart and your lungs but it is not the most efficient way to burn fat. You want to complement a sound diet with cardiovascular exercise for some additional progress, but you can’t use cardio bursts to overcome a bad diet. Weight training or resistance training lets you keep your muscle while losing fat. It also hopes to build muscle. This is why it should be at the heart of your regimen where whether you are eating a surplus or you are on a strict diet. If you eat fewer calories you lose weight and you lose fat and muscle. There is a reason that we want to retain muscle. First, you have a higher BMR and muscles are sexy. With a solid set of muscles you can save people following rock-climbing accidents, save them from burning buildings. You can avoid robbery or death in a back alley attack and you can certainly intimidate your daughter’s boyfriend -you know, the one who rides a motorcycle. There are some people who rationalize with excuses. They fear that they are going to hurt themselves. But with the proper resistance training you will prevent injury and improve your posture, your bone health and the strength of your tendons, your ligaments and you increase your flexibility. Don’t forget it also has a positive effect on mental health and that means less anxiety and depression.

2. Compound Movement Programs

These movements are exercises that workout multiple muscle groups while making use of multiple joint movements. Examples of compound movements are squats, bench presses, chin-ups and dips. Isolation exercises only work one muscle out at a time. These won’t hurt you, but you’re better off focusing on compound movements. These exercises are not just for beginners either. Even the most experienced football players can get benefits from an intermediate or advanced compound movement training program. Even if you think you’re too good for a beginner programs do more than focus on shrugs and the elliptical.

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3. Full-Body Days You know what a full-body day is. These are the things that fitness magazines publish regularly with a cover of a big guy working out showing you know just what he’s working on for that particular day. For example, they might suggest you work out your chest on a Monday, legs on a Tuesday, and your back on a Wednesday. This is not the most efficient method for most trainees whether they are beginners or experienced. Note that most cover models on magazines are very experienced and have probably upwards of 20 years of training experience. For these people there are huge differences in the optimal training programs that they would use versus what you as a beginner should use. It’s easy to think that with the guy on the magazine cover being ripped you would want to do what he does. This is faulty logic that will not allow you to progress as quickly as you would be able to when using a more appropriate training program. There are flaws with doing one body part per day. You won’t keep up your progress consistently with each part of your body for one thing. With starting strength you get to use a few compound movements each day. This recruits the body’s major muscles in every session keeping your work consistent. I know that many of you who watch my youtube videos will ask the following question: ( Why the hell are you telling us not to train one muscle per day while you’re training one muscle per day!?” ). The answer is simple, don’t forget that I train for almost 10 years and I optimize my program in a way that the number of exercises, repetitions and sets, meet the standards of training a muscle once per week. I have explained this in this video, how to set up your training program https://www.youtube.com/watch?v=Ucih2IUxJxw

2. Progress

What is progress? As a beginner, you should be making progress from one training session to the next one. Once you get six months to a year under your belt, progress will slow down. But when you were beginner you should be able to add weight to the bar with every workout you do. For example, if you’re doing three sets of squats with five reps each at 95 pounds, the next time you do your squats you should do the same since three sets with five reps only this time you want to add an extra 10 pounds. Add weight to the bar allows you to get stronger and keep making progress. Another form of progress is through adding more reps and more said at the same weight. Most beginner programs will focus on a consistent number of sets and reps while adding weight to every session. Progress has physical and mental benefits for you. By progressing with weights you get stronger and build muscle. Psychologically, you get more confidence every time you stick to a workout and this is a key in sticking with any routine so that you can succeed in reaching your goals.

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Modifications on Training Programs I never finished a beginner training program in a session. I was too busy messing around with form, broscience, isolation movements and all other kinds of hot stuff in my early years. I did start “Starting Strength” a few years back and added a few minor changes to it. I began “Starting Strength” because I never did squats or deadlifts with the correct form. I needed to become competent with these movements in order to build more of a foundation for myself. Once I did this, I added curls for the extra bicep work I needed. If you need to add a few sets of curls or calf raises go ahead and add them. It won’t affect your progress or your recovery on other movements and it should actually help you. But don’t eliminate certain exercises because they are too hard, and don’t add an extra 15 sets of deadlifts because you think you’re superhuman as those are not appropriate modifications. Stick to your program to avoid injury and achieve optimal results.

Two Training Programs For Beginners 1. Starting Strength Starting Strength is a beginner training program that was developed by Mark Rippetoe. The Original Starting Strength Novice Program layout. For the first few workouts, you will follow this basic program: WORKOUT A • • •

Squat 3×5 (3 sets of 5 repetitions each) – work set Press 3×5 – work set Deadlift 1×5 – work set

WORKOUT B • • •

Squat 3×5 – work set Bench 3×5 – work set Deadlift 1×5 – work set

NOTE: You shouldn’t count the warm up when doing this program. For example, when you squat on Monday, start by warming up for a few sets. After you finish the warm up sets, continue doing the work sets. In the squat example, 3 sets of 5 repetitions.

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This basic program will go on like this: A Weekly Example Of The Starting Strength Workout Week 1 • Workout A Monday • Workout B Wednesday • Workout A Friday Week 2 • Workout B Monday • Workout A Wednesday • Workout B Friday In the week 3, you will repeat the week 1 and so on. You will keep doing this program until the deadlift goes ahead of the squat. Make sure your technique is always in place. After you settle with this, you will introduce the powerclean into the workout: WORKOUT A • Squat 3×5 – work set • Press 3×5 – work set • Deadlift 1×5 – work set WORKOUT B • Squat 3×5 – workout set • Bench Press 3×5 – workout set • Power Cleans 5×3 – workout set Basically, when we look at this program, one week you will deadlift twice, and the next week you will powerclean twice. After 2-3 more weeks, you can add chin ups after power cleans and stick with this program as long as you progress. Now, after some time, you can break the pulling pattern by adding pull-ups and chin-ups along with some glute/ham raises and back extensions. NOTE: Adding pull-ups or chin-ups is not mandatory. You can continue with the program as explained in the beginning.

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In that case, the program will look something like this: Workout A • • •

Squat 3×5 Press 3×5 Deadlift 1×5/Power Clean 5×3 (they will be alternated)

Workout B • • • •

Squat 3×5 Bench Press 3×5 Back Extensions 3×10 Pull-ups/Chin-ups 3×15 rep maximum (they will be alternated)

NOTES: Alternating means you will alternate one move with another. For example, one Monday you will do the deadlift. The next workout day which should be Wednesday, you do the power cleans instead of the deadlift. Once you reach the 15 reps on the pull-ups/chin-ups, start adding weight.

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2. Reg Park Beginner Program Reg Park, Arnold Schwarzenegger’s bodybuilding inspiration, also has a good beginner program. It is a bit higher volume than “Starting Strength” but also a very good beginner’s program. For the first few workouts, you will follow this basic program: WORKOUT A • • • • • •

Back Squats 5×5 Chin-Ups or Pull-Ups 5×5 Dips or Bench Press 5×5 Barbell Curls 2×10 Wrist Work 2×10 Calves 2×15-20

WORKOUT B • • • • • •

Front Squats 5×5 Rows 5×5 Standing Press 5×5 Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) Wrist Work 2×10 Calves 2×15-20

Training Schedule:

Week1: A,B,A Week2: B,A,B Week 3: A, B, A and so forth

Limitations: If you are physically unable to perform compound movements, that’s OK. There are other movements you can do: • • • •

Leg press Machine chest press Lat pulldown Cable rows

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These are decent movements that anyone can perform. Although I will remind you the goal here is that you become competent enough to perform compound movements. Do not think these are good substitutes for compound movements because they are not. These are basic exercises for very obese individuals who lack the minimum levels of balance and strength necessary to perform compound movements. I strongly recommend sticking to compound movements if you are physically able.

How To Warm-Up Before A Workout The goal of your warm-up should be to get the body warm and muscles ready to move weight. You don’t want to exhaust yourself with excessive cardio or dozens of lightweight warm-up reps. But you also don’t want to jump straight into your workout completely cold. Some good things to include in your warm-up are: • A few minutes of light cardio (walk, bike, elliptical) • A few (5-15) light weight repetitions of the movement you are about to perform • Foam rolling or other myofascial release techniques • Static, dynamic or ballistic stretching There is a great deal of debate on optimal warm-ups and stretching routines. Play around with your warm-up and find out what works best for you.

How To Track Your Progress You need to track your progress. It is unnecessarily difficult to attempt to recall the details of your previous workout during every session. Use a notebook, cell phone, or one of the dozens of apps available to keep track of the following: • Exercise performed • How many sets? • How many reps? • How much weight? Ex: Barbell Bench Press • 45×8 • 135×5 • 185×5 • 185×5 • 185×5 Here we performed 5 sets of barbell bench press. The first set (45×8) was 8 reps of 45 pounds, the second set was 5 reps of 135 pounds and so on... Tracking your workouts will provide you the information and motivation to progress from session to session. For questions follow me on xeniosfitness.com

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My Bespoke 12-Week Transformation Program For people that are intersted to work with me privately, I offer the 12-Week Transformation Program which I offer the following:

Personalised nutrition plan Personalised workout plan Weekly plan adjustments Only meals that you enjoy Tailored for both males and females Specialised for weight loss or muscle gain 24/7 Chat support with my Facebook Page Optional Skype Consultations

Personalised Nutrition Plan

The nutrition plan is designed specifically based on your age, height, weight, activity level and goal. Specialised either to lose fat or gain muscle mass. Any foods that you don’t like or any allergies you have are taken into consideration and the are not included in the diet plan.

Personalised Workout Program

Designed according to your body and goal. Either your goal is to increase your strength, endurance or you either train for a sport e.g football, basketball, rugby. We will create the program to meet your goals! Any previous injuires and current condition is taken into consideration.

Personalised To Your Busy Schedule

Diet and Workout Program is designed based on your daily schedule. Either you run your own business, either you work at a 9:00am to 5:00am job, either being a University student, we will create the flexibility and the correct timing for your meals.

Weekly Check-Ins and Adjustments

Body measurements every week to be sure you’re staying on the right path so you can get the best possible results! It is very essential to check in with your coach in order to make adjustments on the workout and diet program every week if required.

24/7 Chat Support with Optional Skype Consultations

24/7 chat support for any questions with Xenios personal Facebook page or email address. You may be at a restaurant and need a quick alternative meal to meet your goals, by messaging Xenios on Facebook, you will get an instant replacement of your meal and still meet your fitness goal! Skype consultations are not included in the price and they are booked at an extra fee.* Suitable for people that need premium support and motivation.It is very important to keep in touch with your coach for motivation and also to learn about the correct lifting technique and form of each exercise. For questions follow me on xeniosfitness.com

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Previous Clients Transformations So now you’ve got an idea what my 12-Week Transformation Program is about, I would like to show you some of my previous clients that got amazing results using my program and methods.

Frequently Asked Questions:

First of all, who are you and why should I buy your programme? That’s an excellent question. My name is Xenios Charalambous, I am a level 3 personal trainer specialised in nutrition and physical activity. I’ve been training for the past 10 years and I am in the fitness industry for the past 3 years. Throughout my fitness career I have done it all. From competing to fitness shows to being a sponsored athlete. Recently, I have terminated every sponsor contract I had because I am tired of selling people things that don’t work, “Yes I am talking about supplements! in case you’re wondering’. My programme is designed based on real food and based on methods that work. There are no magic pills or supplements that will get you the dream results. My youtube videos have reached more than 6 million people and I help thousands of males and females around the world every single day transforming their physiques.

Can you give me some good reasons why should I start online training? • • • • •

You don’t know where to start with fitness. You aren’t getting the results you want or expected. You are concerned about your technique. You have trouble making your health a priority. You have started many different programs but never been able to stick to them.

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I have some specific needs, such as past injuries. Can I still sign up? If you are new to training or have any existing injuries, the only thing I ask you is to inform us prior to starting the program during the questionnaire phase. If for any reason I can’t work with your injuries, I’ll let you know before beginning the program and refund your money.

How does online personal training work? • Online Personal Training is offered for a monthly subscription that can be cancelled anytime. • Starts: On the day the payment is received. • Ends: Client has the option to cancel it anytime by sending an email.

Is it both for men and women? Yes of course. I’ve worked with both genders for my entire career, and my one-on-one clients are almost a perfect 50-50 split between genders.

When am I going to receive my program? After you sign up and made the payment, you will receive an email with instructions on how we will continue. Please read carefully that email and follow the instructions. I usually deliver the programs within 48 hours after you submit the questionnaire. To receive the questionnaire you will need to follow the instructions on the email.

I’m an online shopper for the first time, is your website safe? Absolutely – nothing to be worried about! We have bunches of super nerdy encryption things most in place so that your payment is secure and your details remain secret squirrel. For the techno geeks out there – we use the Secure Sockets Layer protocol (SSL) with an encryption key length of 256-bits (the highest level commercially available). Powered by Braintree technology.

What currency can I pay in? All orders are processed in Great Britain Pounds (GBP) at Xenios Charalambous Fitness. However, if you are buying from overseas, then your bank will automatically convert your currency to Great Britain Pounds (GBP).

How can I pay? We accept most of credit and debit cards including Visa, MasterCard, American Express, Discover, JCB, Diner’s Club and Paypal.

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Why is it a monthly subscription instead of a one-time payment fee? The answer is very simple, I can not offer you lifetime 24/7 chat support for a one-time payment. The main reason I charge monthly is the amazing 24/7 support I offer to you during the duration of the program. You will also be receiving monthly updated meal and training plans with the renewal of each month.

I see that you offer your programme at a discounted price, is this just for the first month? Currently, I offer my 12 Week Transformation Program at the discounted price of £47 per month. If you sign up before the expiry deadline you will be benefited from the discounted price for all months that you will be working with me. To answer your question, it’s going to be discounted for every single month that you will be working with me.

What happens after the duration of the 12 weeks? I would like to continue working with you because I am loving the results so far! Haha! That’s a question almost every single client I have, is asking! Of course, you can continue working with me at the price that you have bought the programme. “12 Week Transformation Program” is just a name. It doesn’t limit our partnership to 12 weeks. I have clients that are working with me for over a year! Let’s be realistic, if you want to see dramatic results, you will need more than 12 weeks, however during the 12 weeks you will learn the main principles and frameworks that will lead you to your goal physique.

Can I cancel my subscription? Our service doesn’t have any contracts; you can cancel anytime you want by letting us know or by canceling the subscription yourself by logging at your account that has been created for you at Xenios Charalambous Fitness. No questions asked on that! Because we are very confident about our service we also offer a money back guaranty if you’re not happy with the service!

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THANK YOU!! Thank you for reading my short guide until the end! I appreciate the time and attention you’ve put into reading my guide. For any questions, comments, suggestions, complaints, grammar or spelling mistakes or any other form of feedback, you can find me at: Email: [email protected] Facebook: https://www.facebook.com/fitnessxenioscharalambous Instagram: https://www.instagram.com/xenios_charalambous Snapchat: https://www.snapchat.com/add/xeniosc Youtube: https://www.youtube.com/c/xeniosfitnesstv Twitter: https://www.twitter.com/xcharalambous Website: https://www.xeniosfitness.com

I wish you great success! -Xenios Charalambous

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