Rich Gaspari - 51 Days. No Excuses

RICH GASPARI

51 Days No Excuses 2014 Rich Gaspari

All rights reserved. No part of this book may be reproduced in any form or by any meanselectronic, mechanical, photocopying, scanning, or otherwisewithout permission in writing from the publisher, except by a reviewer who may quote brief passages in a review. For information on licensing or special sales, contact: Dunham Books, 63 Music Square East, Nashville, Tennessee 37203.

Author/Publisher Note: This book proposes dietary recommendations for the reader to follow. However, before starting this or any other diet or exercise regimen, you should consult your physician. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially if you have a medical condition.

ISBN 978-1-939447-13-5 (Trade Paperback)

ISBN 978-1-939447-14-2 (E-book)

Printed in the United States of America

This book is dedicated to my father Stefano Gaspari, a man who came to the USA from a war-torn Italy to better not only his life, but the lives of his children. He taught me that with hard work, determination, and drive that you can be successful in life. He was a loving father and my mentor and I am truly grateful to have had him as my father. I always believe he is looking down on me and is proud of my accomplishments.

CONTENTS

I hadnt competed in a bodybuilding competition for nearly two decades. I was still highly involved in the sport through my nutritional supplement company, Gaspari Nutrition, attending competitions, and sponsoring professional athletes, but my body wasnt where I wanted it to be.

I wasnt in bad shape, but with my work being done from behind a desk and loads of corporate travel, I felt soft. But what was bugging me even more was that I felt a little hypocritical. Here I wasthe CEO of a company that emphasizes fitness and maximizing ones physicalityand I wasnt practicing what I preached.

If I was going to challenge my customers and fans to believe that mediocrity was not acceptable and to reach for their best, then I knew I needed to throw down the same challenge for myself.

Now everyone knows a 48-year-old man cant compete. Right? Some of my best friends let me know it. Of course that wasnt the first time Id heard, You cant do it. In truth, I didnt have any real plans to compete again, but I did feel a burning desire to work out like I was going to be in the Mr. Olympia contest. I wanted to get myself into the best shape of my lifenot only for my age, but for any age. And one thing you should know about me: I am a very competitive person. Failure isnt an option.

I started on Memorial Day. Fifty-one days later my body fat was down to two percent. Take a look at the cover photograph again and tell me I couldnt do it.

This book is the story of my 51-day journey. But its not just about me. Its about you. And Im here to tell you that you can achieve your ultimate body by following the same program.

I dont care if your goal is to be a bodybuilder or just get in better shapeyou are going to get leaner, stronger, ripped, and bigger in the right places.

I dont care if other programs havent worked for youthis combination of diet and workout regimen is going to give you results that blow past anything youve experienced in the past.

I dont care if you dont have all the right equipment, feel too small, think you are past your prime, or whatever other negativity is nagging at youyou are going to look and feel great.

You are going to work out a muscle group every day and you are going to eat seven meals every daywith less fat, more protein, complex carbohydrates, and supplements to fill in the nutritional gaps that you cant get in your food.

Theres nothing magical about 51 days. Ive heard it takes 40 days to start a new habit, so I believe the extra 11 days will make sure what I am teaching here really takes hold.

Dont miss what I just said. I havent stopped at 51 days. Now that Ive got my ultimate body back I dont have any intention of letting it go anywhere. Because this isnt a quick-fix program. This is a lifestyle.

Are you ready? The good news is Ill be your workout partner every day. I will be in your face letting you know in no uncertain terms that failure isnt an option.

Just a few words of wisdom: dont take this training program lightly; it is hardcore and if you follow it as its laid out and give the routine 100% intensity, you will undoubtedly build muscle and improve your overall conditioning. The good news is that the secret to more muscle is pretty simple: train heavy and with intensity.

Fuel your exhausted muscles with the right nutrients and enough calories to sustain muscle growth. If youre not eating enough, guess what, you dont have enough raw materials to build your body!

Try to sleep approximately eight hours each nightif youre sleep deprived, your body isnt going to heal and grow after these workouts I have for you. Do it!

Stay the course. If you dont feel like training, realize that you are the only person who can hold you back. Stop the excuses and turn what you think will be a lagging workout, into your greatest workout yet!

Are you ready to get started? Are you ready to walk the walk with me? Lets do this!

Rich Gaspari

My overall approach has changed drastically from my years as a professional bodybuilder in my 20s and early 30s. When I was a bodybuilder, I was mostly concerned with gaining mass on my physique and building up for a contest. Back then, I trained on a six-day split. During the off-season, it would be three days on and one day off.

As a contest approached, say 8-to-10 weeks out, then I trained 6 consecutive days. My training during this time would be a double split, where Id train once in the morning and once at night. I always trained to failure (repeating an exercise to the point of momentary muscular failure), using very, very heavy weights with low repetitions.

Now that Im in my 40s, my training has changed. I still love training and do it five days a week, but I only train once a day for about an hour to an hour and fifteen minutes. I now train to maintain what I have and to avoid injuries with moderately heavy weight and higher repetitions.

What weight should you work out with? Muscles dont know weightmuscles know and respond to failure. I would suggest you start with a comfortable weight that challenges your limits, but allows you to exercise safely. But the lighter you go the more reps you need to do to reach failure, that point when your muscle says, no more.

I hadnt seriously dieted in more than 15 years, and honestly I like the fact that I can eat what I want and stay in fairly good shape. Thats a plus. I have good genetics and dont gain body fat easily. But getting in shape like I was when I competed is another story!

The first thing I needed to do was to make sure I ate enough throughout the day, so I would get all the proper nutrients to stay in an anabolic state. And by eating seven times a day like I used to, my metabolism sped up to burn fat and increase my lean muscle mass. I also felt it would be a true testament to my products to use them for my transformation. Myofusion, SuperPump, Sizeon, Anavite, and BCAA6000 are the main products I took for my transformation.