Michael Matthews - The Year One Challenge for Women Thinner, Leaner, and Stronger Than Ever in 12 Months Spiral-boun

The Year One Challenge for Women Thinner, Leaner and Stronger Than Ever in 12 Months Michael Matthews Copyright 2018 Oculus Publishers, Inc. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized editions of this book and dont participate in or encourage electronic piracy of copyrighted materials. If you would like to share this book with another person, please purchase an additional copy for each person you share it with, or ask them to buy their own copies.

This was hard work for the author and he appreciates it. This book is a general educational health-related information product and is intended for healthy adults, age 18 and over. This book is solely for information and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health. There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you will not use such products or participate in such activities if you are in poor health or have a pre-existing mental or physical health condition.

If you choose to participate in these activities, you do so of your own free will and accord knowingly and voluntarily, assuming all risks associated with such activities. Specific results mentioned in this book should be considered extraordinary and there are no typical results. As individuals differ, then results will differ. Cover Designed by Damon Za Published by: Oculus Publishers, Inc. www.oculuspublishers.com Visit the authors website: www.muscleforlife.com About the Author Hi, Im Mike, and Ive been training over a decade now. I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.

Through my work, Ive helped thousands of people achieve their health and fitness goals, and I share everything I know in my books. So, if youre looking to get in shape and look great, then I think I can help you. I hope you enjoy my books, and Id love to hear from you at my site, www.muscleforlife.com . Sincerely, Mike Welcome to the Year One Challenge First, I want to say THANK YOU for reading my book Thinner Leaner Stronger . Im thrilled at how many people have written me, enthusiastic about their newfound understanding of how to build muscle, get lean, and stay healthy, and about the results that theyre seeing by applying the principles and methods taught in the book. Im 100 percent certain that you can make spectacular gains too, and to ensure that you get there, I created The Year One Challenge .

This program consists of a years worth of workouts, because if you can stick to working out for one year and make great progress, youll be hooked for life. And thats what I want for youI want fitness to become an essential part of your lifestyle, not a short-lived fad. These workouts will show you the way. Theyre fun, challenging, and relatively short, and most importantly, they deliver results fast . So, are you ready to reach your first milestone in building the body of your dreams? Great. Lets get started! Mike P.S.

If you havent already, would you mind taking a moment to leave a review of Thinner Leaner Stronger on Barnes & Noble? It doesnt have to be long, and Id really appreciate it!
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Thank you! The Thinner Leaner Stronger Cheat Sheet Heres a simple cheat sheet that lays out the key principles of the Thinner Leaner Stronger program.

• Make sure you start each workout with a proper warm-up routine. The exercises you should use to warm up with are in bold. In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 8- to 10-rep set weight and then rest for 1 minute. In your second warm-up set, you use the same weight as the first and do 10 reps this time, at a slightly faster pace. Then rest for 1 minute.

  Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. Once again, you follow this set with a 1-minute rest. The fourth warm-up set is the final one, and its simple: 1 rep with about 90 percent of your heavy weight. Rest for 2 to 3 minutes after this final warm-up set.

• Most of your working sets are done in the 8- to 10-rep range (about 70 percent of your 1RM).
• Do the workouts one exercise at a time, in the order given.
• Rest 2 minutes in between sets.
• Once you reach the top of your rep range for one set, add weight. The standard increase is a total of 10 pounds: 5 pounds added to either side of the barbell, or a 5-pound increase in each dumbbell.
• Use either the 212 or 211 timing for your reps. (You can add weight to the latter two by snatching a dumbbell in between your feet.) Go directly into 1 set of an unweighted exercise, to failure. (You can add weight to the latter two by snatching a dumbbell in between your feet.) Go directly into 1 set of an unweighted exercise, to failure.

  Go directly into 1 set of an unweighted exercise, to failure. Rest for 2 to 3 minutes.

The Thinner Leaner Stronger Exercise List You will be doing the following exercises throughout the program. Head over to www.bodybuilding.com/exercises and watch their instructional videos if you have any questions on how to perform each one. Chest Incline Barbell Bench Press Flat Barbell Bench Press Incline Dumbbell Press Flat Dumbbell Press Dip (Chest Version) Back Barbell Deadlift Barbell Row One-Arm Dumbbell Row Pull-Up Front-Lat Pulldown (Wide-Grip and Close-Grip) T-Bar Row (Barbell or Machine) Seated Cable Row Chin-Up Barbell Shrug Shoulders Seated Military Press Standing Military Press Seated Dumbbell Press Arnold Dumbbell Press Dumbbell Side Lateral Raise One-Arm Dumbbell Side Lateral Raise Dumbbell Rear Delt Raise (Seated or Bent-Over) Face Pull Barbell Rear Delt Row Dumbbell Front Raise Legs Barbell Squat Hack Squat (plate-loaded sled, not barbell) Barbell Front Squat Leg Press Barbell Lunge (Walking or In-Place) Dumbbell Lunge Romanian Deadlift Leg Curl (Seated or Lying) Calf Raise (Donkey, Standing, or Seated) Calf Press on the Leg Press Arms Barbell Curl E-Z Bar Curl Alternating Dumbbell Curl Hammer Curl Chin-Up Close-Grip Bench Press Seated Triceps Press Dip (Triceps Version) Lying Triceps Press Triceps Pushdown Butt Barbell or Dumbbell Hip Thrust Bulgarian Split Squat Glute Bridge Glute/Butt Blaster Core Cable Crunch Hanging Leg Raise Captains Chair Leg Raise Ab Roller Air Bicycle Flat Bench Lying Leg Raise Decline Crunch Before You Begin One of the easiest ways to stay motivated and on track is to record your progress. Adopting new dietary and exercise habits can be difficult, but its much easier when you see regular and real results. Thats why I recommend you record the following measurements in your phone or on paper now, and as you progress through this program.

If you do this, youll know exactly whats happening with your body, which means youll never have to wonder whether things are going in the right direction or not. It makes the whole transformation process simpler, because if your measurements are improving, you just keep going. If theyre not, then you reassess and adjust your diet or exercise routine or both accordingly. So, here are the measurements I recommend you take regularly: Your Body Weight You know that body composition is more important than body weight, but you still want to keep an eye on weight, because it generally indicates how your body composition is changing. To take this measurement, every day, first thing in the morning, after the bathroom and before eating or drinking anything, weigh yourself in the nude. Then, every 7 to 10 days, add up your measurements and divide by the number of days to get your average for that period.