Conclusions

Well, there you have it; a simple but effective diet and exercise program that is guaranteed to get you huge now (well, give or take 12 weeks). Like anything worthwhile in life, it takes dedication and commitment, but it is well worth the time and efforts. You can spend the next 12 weeks making the positive changes to your mindset, your eating habits and your exercise routine and develop huge, hard, strong muscles while your dramatically improve your confidence and self-esteem OR you can keep doing what you are doing now and end up in worse shape 12 weeks from now (if you aren’t improving you are deteriorating).

Doesn’t require a whole lot of thought to make the right decision now, does it? In life you are either getting better or wasting away, there is no standing still. Each day that passes by is one you will never get back again. So make the decision and get started on the path of moving forward.

Imagine yourself 12 weeks from now with bulging biceps, killer triceps, strapping chest and those six pack abs that make the women drool (come on, you’ve seen those Diet Pepsi commercials!) That really can be you…it is you, if you will make the commitment to yourself and take the first step. Working out smarter and not harder, makes it easy. Just give up a half an hour of TV four days a week. Let’s face it, those old Seinfeld reruns never did a thing to improve your self-esteem, get you more dates or improve your health.

“The journey of a thousand miles begins with the first step” so mark your workouts on your calendar and pick up some fat-free cottage cheese from the grocery store today. You have absolutely nothing to lose and everything to gain. A healthy, strong, sexy body is worth more than any earthly possession you could ever had and should be treated better than you would treat your car whether it is a classic or the latest sports car.

You wouldn’t put cheap oil in it and leave it sitting in the garage, so don’t treat your body that way either. Feed yourself well and give yourself the proper exercise and sleep you need to be the strongest, healthiest and sexiest man you can possibly be. Not only is the sexy body attractive to women, the person you become on the inside is even more attractive as you learn to value yourself and treat yourself well, you will surely learn to value others and treat them well, too.

Work Smarter not Harder

Working smarter and not harder is a great motto for any task in life when you think about it, but it makes particularly good sense when it comes to your workout efforts. So many people work out for hours and hours each day and their results do not justify their efforts. Throughout history people have invented things to save them time and effort while accomplishing the same amount of work. It wouldn’t make sense to move a pile of pebbles from one place to another by carrying them one handful at a time when you could much more easily shovel the whole pile into a wheel barrow and more the whole pile at one time.

Likewise, it doesn’t make any sense at all to do countless sets and reps of an exercise to fatigue a muscle when you can do fewer, more intense reps and get the same or better results. Weight lifting is all about reaching the point of exhaustion for a particular muscle. Of course using a moderate weight and lifting it over and over again will eventually get you to the point of exhaustion, but why take that long doing something that could be accomplished much more quickly. Unless, of course, your only goal in life is to spend as much time as possible in the gym, then by all means do as many sets and reps as you possibly can!

However, if you are like most people you would like to make your workouts a part of your life and not the purpose of your entire existence, so working out smarter instead of harder is the best plan for you. The way this is going to be accomplished is by doing 4 intense sets for each exercise with varying weights and reps (12, 8, 6, 10) instead of doing 3 to 5 sets of 12 to 16 reps like a lot of plans would have you do. The key here is using enough weight to make those reps count.

Your first set is going to get the muscle warmed up and should be using a weight that is about 60% of your 1 rep maximum (that is the most weight you can lift for just 1 rep). Next, you will do 8 reps with a weight that is 80% of your 1rm, this should be very challenging. At this point you will do 6 reps with a weight that is around 90% of your one rep maximum. This set should be very difficult to complete and should require tapping into your inner strength to finish the last rep. You will wait just 60 seconds between sets and the last set will be done with the weight that is 60% of your maximum again, this time for just 10 reps, but these will be the toughest reps yet!

You will do just two different exercises for each muscle using the smarter not harder technique described here and believe me, your muscles will feel the difference right away. Your workout will take about 35 minutes each day and you will thoroughly exhaust each muscle throughout the week. You will be amazed at the results you get in such a short amount of time and you will laugh (inside, of course) at those guys who spend 2 hours or more at the gym each day and never change the way they look.