Morey - Twelve Week Fitness and Nutrition Programme for Men: Real Results - No Gimmicks - No Airbrushing

Note While every effort has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the author nor the publishers can accept responsibility for any injury or loss sustained as a result of the use of this material. Published by Bloomsbury Publishing Plc 50 Bedford Square London WC1B 3DP www.bloomsbury.com Bloomsbury is a trademark of Bloomsbury Publishing Plc First edition 2014 This electronic edition published in 2014 by Bloomsbury Publishing Plc Copyright 2014 Gavin Morey ISBN (paperback): 978-1-4081-9636-6 ISBN (ePdf): 978-1-4081-9638-0 ISBN (EPUB): 978-1-4081-9637-3 All rights reserved You may not copy, distribute, transmit, reproduce or otherwise make available this publication (or any part of it) in any form, or by any means (including without limitation electronic, digital, optical, mechanical, photocopying, printing, recording or otherwise), without the prior written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages. Gavin Morey has asserted his rights under the Copyright, Design and Patents Act, 1988, to be identified as the author of this work. A CIP catalogue record for this book is available from the British Library. Acknowledgements Cover photograph Shutterstock Inside photographs the author, except Shutterstock Illustrations by David Gardner Commissioned by Kirsty Schaper To find out more about our authors and their books please visit www.bloomsbury.com where you will find extracts, author interviews and details of forthcoming events, and to be the first to hear about latest releases and special offers, sign up for our newsletters here.

CONTENTS INTRODUCTION My name is Gavin and I am a personal trainer. I created the Twelve Week Fitness and Nutrition Programme, tailoring one for women and one for men both with amazing results. The Twelve Week Fitness and Nutrition Programme for Men has been designed to show you how to change your body and lifestyle for the better in just 12 weeks. This book is for those who want to change, and change is inevitable. How much you change is up to you. HOW DOES THE CHALLENGE WORK? I noticed that most other 12-week programmes available on the market showed very unrealistic before and after shots, completely unachievable for the average person.

I wanted to design a simple, achievable programme that anyone could follow in their own home, and that would be believable and achievable for anyone willing to give it a try. It was important not to have any of the photos retouched, so what you see in this book is 100 per cent real. No gimmicks, no airbrushing, real results. I used my home gym and bike, home health checks (glucose test, cholesterol test and blood pressure kit), other health tests readily available on the Internet (fat percentage monitor, callipers, tape measure and peak flow meter), bleep tests, home-made postural examination with a plumb line and home-made photo studio. There are over 60 different workouts in this book, with pictures of the training, exercises, running, and cycling showing my progression throughout the 12-week programme. Over 80 of the exercises performed in this book are illustrated, each with a label explaining its purpose and how to perform it effectively.

WILL THE 12-WEEK PROGRAMME WORK FOR ME? Believe it or not, it would work for anybody who wants to give it a go. I have trained clients from all walks of life for years, ranging from Hollywood stars to triathletes. The Twelve Week Fitness and Nutrition Programme for Men contains the knowledge that I have passed on to them, and now I can pass it on to you in the same way. HOW DID I DO THIS? I needed to start my training slowly and build it up gradually as I hadnt trained for such a long time throughout my fattening-up process. This will be the case for most people who lead a fairly inactive lifestyle. I started off working on my upper body and running to introduce my body to training again.

I then chose to weight train to give my body some shape, size and mass. The cardio training improved my fitness level, enabled me to lose body fat and get healthy again. And finally I chose circuits to lose further body fat, help with my cardio and increase muscular endurance. This training was a major factor in getting my body back into shape, but without following a sensible nutrition plan the results would not be so impressive. The nutrition plan is just as important as the training, if not more so. INJURY AND DISCLAIMER Muscles and injuries are my field of expertise, but before you begin any hard and strenuous exercise you should consult a GP.

This is only to have reassurance from the medical field. When I started my 12-week programme I saw my GP to explain to him what I had planned, and also because I wanted to find out if the home testing kits were accurate enough to base my health and fitness results on. HEALTHY LIFESTYLE VERSUS UNHEALTHY LIFESTYLE This book is here to show you the truth behind poor fitness programmes, faddy diets, fake photos and imagined results. To achieve your ultimate goal it takes effort, hard training, a healthy balanced diet, lifestyle changes and commitment. In this chapter we cover at how many times you will be training a week, look behind the scenes of my own training progress, as well as seeing why I decided to put on two stone for the sake of the Twelve Week Fitness and Nutrition Programme in the first place. I wanted to show clearly the progress of my training through photos and weekly fitness and health tests.

Also, I needed to know that I could complete the plan myself first. I thought if you could see how I completed the plan and exactly what I went through, it would be more achievable for you. Its the case of practising what I preach to my clients and doing it myself in exactly the same way. BEFORE THE CHALLENGE FIVE MONTHS OF FATTENING-UP Surprisingly, for the first month or so it was heaven. It was as if I was on holiday, but it wasnt long before I started feeling the negative effects. The worst moment with regard to my fitness came when I took one of my clients for a physical training (PT) session and asked him to do as many push-ups as possible in a minute after training for over 45 minutes.

I was asked to join in and was surprised when my client beat me quite easily. (He had not trained for over 20 years due to a back injury.) He beat me after only a year of training, and when I was only three months into my fattening-up process. HOW DID I FEEL PUTTING THE WEIGHT ON? It wasnt long before I started feeling tired, bored of not doing anything, weak and pathetic. I also felt extremely self-conscious, fat, lazy and useless. My confidence plummeted. My changing posture started causing me lower back pain from an earlier scuba diving accident.

I had started getting hyperlordosis. My core muscles were becoming very weak, which was resulting in my back pain. My skin was in a terrible state too, with spots all over my face and body. And I had gained two stone in body fat. I couldnt fit into my clothes comfortably and hated getting changed in front of people. WHAT DID I EAT DIFFERENTLY WHILE GETTING FAT? To fatten up I drank a lot of sweet fizzy drinks.

For breakfast I would have sugary cereal with semi-skimmed milk and for lunch I would have two rounds of sandwiches or rolls with pre-made fillings. I would then eat pasta and pizzas for dinner followed by dessert, which mainly consisted of cake and ice cream.