Hey everyone. Today I wanted to let you know that Rusty Moore of The Fitness Black Book has released a fantastic new, free report called “The Vacation Body Blueprint”. Although Rusty stays in good shape all year round when he goes on vacation (holiday to people in the UK) he likes to get his body in extraordinary shape. In this report Rusty discusses the strategies he follows in the three to five weeks leading up to a vacation to go from “good” shape to “great” shape. Some of the strategies are pretty aggressive but according to Rusty they can get you as ripped as Cam Gigandet in Never Back Down or Brad Pitt in Fight Club.
This report has come at a particularly good time for me as I am going on holiday to Brazil in three weeks time and would love to tone up a bit before I get there. I have always had a skinny frame and whilst going to the gym has allowed me to put on a little size I have never managed to get ultra ripped. Therefore, for the next three weeks I am going to be following the advice Rusty gives in “The Vacation Body Blueprint” by tightening up my diet and hitting the gym hard. It should be an interesting experiment as I have never tried something this intense (especially from a diet perspective) before. So now you are probably wondering exactly what changes I am going to make?
1) DIET:- I personally feel my diet is pretty good. Not great but pretty good. Most of the time I try to eat real foods such as fresh fruits, vegetables, meats and fish. However, I think there are a number of areas where I could improve my diet.
First, my lunch usually consists of four whole grain sandwiches which contain cream cheese, spinach and then a filling of either beef, chicken or smoked salmon. This is quite a high calorie lunch and probably results in me eating too much bread and cheese. Secondly, I probably eat “junk food” two or three times per week. Every two or three Fridays I go for a pub lunch with work which usually consists of a burger and chips. On top of this most Saturdays I go round to my parents house for tea which is traditionally pizza night. I also let myself have a canned carbonated drink once a week. Finally, I do drink alcohol quite regularly and could do with cutting down.
So how am I going to improve my diet? Well first I am going to be cutting down on my intake of bread significantly. My lunch is going to become much simpler and involve a small pot of natural yoghurt mixed with protein powder and some fruit (either a banana or some berries). This should allow me to significantly cut down my lunchtime carbohydrates and calories whilst maintaining the level of protein I get. Secondly, I am going to introduce a daytime fast twice a week per week. This will involve not eating anything during the day until my evening meal which will further reduce my weekly calorie intake and also promote increased fat burning. Finally, I am going to try and completely eliminate junk food from my diet for the next three weeks. That means no carbonated drinks, no Friday pub lunches, no Saturday pizza nights and no alcohol. I imagine this will be the toughest part but hopefully the results will be worth the short term sacrifice.
2) EXERCISE:- As regular readers will know for the last couple of months I have ditched the gym in favour of jogging. Whilst jogging is a fantastic exercise with multiple health benefits, it does not have the same muscle building properties that resistance training can provide.
Therefore, over the next three weeks I plan to return to the gym and train hard. I plan to do a combination of resistance training and HIIT (high intensity interval training). On top of this I am going to make sure I exercise everyday of the week. This should allow me to build stronger, more toned muscles before I get to Brazil and also promote further fat burning. Again I imagine this to be a tough, tiring exercise regime but I think I can manage it for three weeks.
As I said at the beginning of this post I imagine the next three weeks will be very interesting. It probably will not be that much fun sticking to the diet and exercise plan. Although I only eat junk food in moderation I still think it will be very tough staying away from it completely for three weeks (particularly alcohol as I do have a birthday night out coming up just before I go to Brazil). I also imagine that exercising at a reasonably high tempo everyday will be exhausting. However, it will be very interesting to see how much of a change this routine makes to my body composition.
I am not expecting to get as ripped as Cam Gigandet or Brad Pitt in the roles discussed above as I think I have been away from the gym too long to build the required muscle. However, I think this routine will allow me to get my body fat levels to the lowest they have ever been and hopefully give me some impressive abs for my holiday. Whatever the end result it will be a good challenge and as I said before it will be a very interesting three weeks.
You can download your very own copy of “The Vacation Body Blueprint” by clicking here. Once you have read the report I would love to hear how it worked for you by leaving a comment at the bottom of this post. It would also be good if you could leave Rusty a comment at his blog too so that he knows how his report is working for you. I will follow up on this post in three weeks and let you know how “The Vacation Body Blueprint” has worked for me. Wish me luck :-).