Unlock Your Chiseled Chest
Chapter III
There are other programs out there designed to help one transform man boobs into a rock-hard chest. Without exception, every single program out there has this paramount flaw _ the complete absence of mental conditioning.
Again, people do not fail because of lack knowledge of what to do; rather, they fail because they lack the consistent self-discipline to make themselves follow-through on the program.
First things first. Let’s delve into the indispensable basics.
Here is what you need to repeat to yourself a dozen times; until, it becomes firmly nailed into the deepest recesses of your memory.
To sculpt your pectoral muscles into ripped chunks of steel, you must first be in normal weight. If you are underweight, forget it. If you are morbidly obese, forget it. This program is neither designed for underweight nor obese people. If you are overweight, you must first lose weight. It is necessary to be in normal weight to sculpt your chest. There is not short-cut around it.
What is normal weight?
You are in normal weight, if your BMI (Body Mass Index) ranges from 18.5 to 24.9. Your BMI is calculated by dividing your weight in kilograms by your height in metres. Take the answer you get and divide it again by your height, still in metres.
Underweight = BMI less than 18.5
Normal Weight = BMI between 18.5 and 24.9
Overweight = BMI between 25 and 29.9
Obesity = BMI of 30 or greater
Attaining Normal Weight
Shaping up is quite easy, once you develop the right keystone habits. All that’s necessary is to burn more calories than you consume. You must do this consistently over a sustained period.
Things have changed drastically. We live in a completely different world from the one our parents lived in. We are in the fast-paced era of instant-gratification. People want what they want. And they want it now.
They want to see the desired results yesterday. They want to see immediate signs of weight lose; so, after a week of training, they start examining the rolls in their midsection with impatient disgust.
What follows next is the most common mistake in fitness training. They go for overkill, piling on the crunches; and before long, they are averaging 200 crunches per session.
You name it! They are into it! Bicycle crunches, twisted crunches, oblique crunches, vertical leg crunches, reversed crunches, raised crunches, just name it and you bet, they are into it.
Another week slips by and their muffin-top is still rolling over their waistline. Their flat-stomach objective eludes them. The rock-solid abs, they crave, is nowhere within grasp. Where is the mystery, here? There isn’t any.
Don’t be one of those guys!
The common fitness mistake, they are making, is called spot training or spot reduction. Spot reduction is the seductive idea, that you can target a single muscle group without affecting any other.
This myth persists because people want it to be true. Don’t you just wish you could sculpt your chest by performing a rare mix of carefully formulated bench-presses?
Who doesn’t? Who does not wish to bypass strenuous hours of cardio? Who does not wish the infomercials were telling the truth?
That dispensing with your hard-earned cash for the latest electronic waist-belt is the only effort required to sculpt your midsection.
This is anatomically impossible.
The overwhelming scientific evidence demonstrates that muscle definition is only attained through a balance mix of weight loss and muscle growth.
In the first instance, we are going to focus on fat loss.
In the process, you will end up acquiring a flat chest.
You can increase the size of your pectoral muscles by two to three inches.
This is going to be accomplished in two main stages.
How to lose Weight
Expend more calories than you consume. Every day, you must burn more calories than you consume.
There is no other way around it. Do not be dazzled by the scientific-sounding verbiage of gurus, who tell you that “you must create a calorific deficit.” We shall stick with plain English. To lose weight, you must burn more calories than you consume.
If you are already in normal weight; then, this “how to lose weight” section is superfluous. Skip it, and go straight to the section on abdominal exercises.
Notice! I did not summon you to consume less calories. The focus is on expenditure, not on consumption.
Any so-called expert, who tells you to decrease your calorie-intake; does not know, what, he is talking about. Make no attempts to starve yourself. The debate on the effectiveness of starvation diets was put to rest in the mid-2000s.
We now have scientific proof, that, starvation diets do not work. On the contrary, they will end up making you fatter.
Extra calories are burnt through strenuous exercise. No short-cuts allowed.
Short-cuts are prohibited because they do not work. High-tech gadgets will not make you fit. Ignore all those gadgets on late night infomercials. The idea, that electronic vibrator-belts can give you lean abs, is complete fantasy. Abs gadgets do not work. Most of the gadgets being promoted on daytime TV Channels are simply scams to extricate your hard-earned money.
What works?
Intermittent sessions of high intensity aerobic exercises.
To lose weight, you need three aerobic exercises:
-Sprinting
-Swimming
-Cycling
All other exercises are superfluous. This does not mean; that, they are useless. You can certainly lose weight by dancing zumba, cha-cha, samba, etc.
You can lose weight playing football, volleyball, basketball, tennis, etc. The obvious problem with team sport, is that, you cannot practice it; unless, your schedule coincides with that of several other people.
For this reason, team sports are not considered in this program. Good for you, if you happen to be a member of a sports-club; but, the overwhelming majority of people are not.
For the most part, your weight lose journey is going to be an individual endeavor. Self-reliance is the order of the day. So, let’s get straight to it. Shall we!
Sprinting is the most effective aerobic exercise. To sprint, you do not need a swimming pool. You do not need a bike.
You do not need a cardio heart rate monitor. You only need a pair of sneakers. Sprinting is both cheap and practical; except of course, for women with big breasts.
If you have big breast, sprinting and even jogging will cause your breasts to sag. For big-breasted women, swimming and cycling are preferable to sprinting.
In any case, this program is specifically for men, who want to transform their flabby chests into rock-hard pectoral plates.
Sprinting is not for everyone. Before, you go sprinting, you need to verify, if you are fit to sprint or not.
How to Sprint
In order to sprint effectively, you need to be able to measure your heart-rate. At rest, the heart rate of an athlete ranges from 40 to 70beats per minute.
​
If your heart rate at rest is above 100beats per minute, see your doctor before you go sprinting. You might be suffering from tachycardia.
Tachycardia is a heart disorder, in which, while at rest; your heart is beating faster than the normal and healthy rate. If your heart rate is below 40beats per minute, see your doctor also.
You might be suffering from bradycardia. Bradycardia is a heart disorder, in which, while at rest; your heart is beating slower than the normal and healthy rate.
​
How to Measure Your Heart-rate
Place your index and middle finger on your neck, close to your windpipe.
Count the number of beats within a 15seconds time-span. What is a beat? A beat is the pulse of blood, which you feel, flowing through your veins. Multiply the number of beats by 4. The result is your heart rate.
No hi-tech gadget is required to measure your heart-rate. A simple wrist watch is amply sufficient.
The purpose of measuring your heart rate is to rule out any cardiovascular problems.
Sprinting is not for everyone. Sprinting is not for you, if you have a cardiovascular condition.
​
How is sprinting done?
Every exercise has 3phases. It does not matter, if you are sprinting, jogging, swimming, cycling, squatting, etc. Every workout must be comprised of 3phases.
-Warm Up Phase
-Training Phase
-Cool Down Phase
Warm Up Phase
Before you start sprinting, spend 5minutes jogging. This is extremely important to prevent injuries. By initially jogging slowly, your heart rate will gradually climb to the new rhythm.
Your blood circulation will increase and your joints will loosen; thus preventing injury. Never bypass the warm-up phase.
At age 16, Arnold Schwarzenegger severely injured his neck and upper back because he bypassed his warm-up. His neck and back injuries caused him excruciating pain, which lasted for weeks.
When he later recounted the incident at a Texas bodybuilding summit, he said “basic everyday movements felt like walking on red hot coal. One does not need to learn such a lesson twice.” Ever since, he has never missed his 5minutes warm-up before training.
Training
-Sprint for 10minutes!
Recover for 1minute by jogging slowly!
-Sprint for another 10minutes!
Recover for 1minute by jogging slowly!
-Sprint again for another 10minutes!
This is called interval training.
Your interval training will be comprised of 3sessions of 10minutes sprinting. The proper training lasts just 32minutes. After the third sprint, cool down by walking.
People love to complicate things. Unnecessary complication probably flatters their ego. It probably gives them an air of sophistication. The more complicated your exercise is, the more difficult it would be to implement.
Complicated exercises will likely result in failure. Keep everything simple. Simplicity is the key to effectiveness. The simpler the exercises are, the easier it is to execute; and in so doing, you are guaranteed to get results.