Ladies! Looking for the Perfect Training

Nutrition Program that You Can Do

at Home or at the Gym?

By: Jeff Williamson
Magazine 13 #3

How many of you ladies keep looking for the perfect training program or diet? Almost all of you I bet. The problem is … results are never fast enough. On top of that you have the confusion factor. What’s really best?

What makes getting into shape so confusing is the more you learn, the less confident you are with your current program. With the current trend of fitness information overload, online and in print, it really is difficult to figure out what REALLY works. Besides solving the training and diet riddle, you also have the time management puzzle to solve. How are you going to fit everything into a 24-hour period, juggling your job, kids, meals, and exercise isn’t easy. But don’t give up. I want you to succeed. You won’t need fancy equipment, a million dollar trainer or a lot of money to get into shape! No, I’m not promising you something easy, but I believe if you follow my plan, you will see phenomenal results.

Jeff Williamson

Before we get into the training program, for my wife Linda and daughter Chassi, let me give you a little background..

At my daughter’s recent graduation, I began to reflect on my own life. Over the years my involvement in bodybuilding and the fitness industry has had a significant impact on my life, and through me many others in that auditorium. As the seniors were called up one-by-one to receive their diploma, I couldn’t believe how many of those young lives I’d touched through bodybuilding and fitness. After the ceremony one of the parents (who I have also been helping out with her nutrition) thanked me for being a great role model for her son. I’ve been helping him prepare for college football.

I’m not saying this to blow my own horn. I just think that giving back and sharing information should be an integral part of the bodybuilding and fitness lifestyle. Everyday I run into someone who wants to talk about working out, dieting, losing fat, etc... It seems like the more successful I become in the fitness world, the more questions people have for me. I have not achieved my bodybuilding success alone – I had a fantastic role model and mentor, a lot of coaching and some great friends that helped me along the way! When I was graduating in that same auditorium 23 years ago, I sue never imagined I would win the natural Mr. USA title, become a professional drug-free bodybuilder and touch so many other lives myself through bodybuilding.

Truly helping someone is more than recommending a training program – it’s making sure they get RESULTS! That is why I use the NO NONSENSE approach to training, diet, supplementation along with surrounding myself with NO NONSENSE people… I love being around the Beverly International crew (the Bev Nuts as my boys calls them). They are always excited about sharing information and giving advice that works! Don’t get me wrong, I know there are still some meatheads in every gym giving poor advice, but overall I think bodybuilders are some of the most giving and sharing people on the planet! Over the years, I have grown in my fitness knowledge by leaps and bounds and I love helping others. And that is what this article is all about, helping you achieve your fitness goals.

Now, back to you and why I wrote this article. So many readers of the No Nonsense Magazine think that it’s primarily about preparing for competition. It’s not. It’s about nutrition and training that provides RESULTS to achieve a goal. You certainly don’t have to compete to want to improve your physique. In fact, the majority of NNN readers have a much simpler goal. It could be just to get in shape for your summer vacation, a wedding or even a class reunion. Or, maybe you are just sick of being out of shape and are finally determined to transform your body into a lean machine once and for all. You just need the right key to unlock the potential that is inside you.

I recently designed a training program for my wife Linda (over 40) and daughter Chassi (age 18). They had been bugging me for quite some time to develop a program that would not only allow them to get into shape, but also shape them! They wanted a program that would help them lose fat and sculpt their bodies. They wanted to add some lean, shapely muscle tissue as well. The beauty about the program I designed is that it works for anyone at any fitness level. In addition to their overall goals of shaping and toning, Linda and Chassi were just like everyone out there who starts a fitness program, they too wanted quick results. Sounds like pie in the sky doesn’t it? Well think again! Linda and Chassi got "crazy" fast results with this program. And they loved it!

No Nutrition Nightmares

Linda and Chassi’s program paid off

Linda looks awesome!  

Linda Chassi home gym workout

And, Chassi won Prom Queen!

Now, before I jump into the routine, let me give you a Reader’s Digest version of why most diets based on calories alone don’t work – especially long-term, and why eating good food throughout the day is the best approach to losing fat! Please, pay attention to this! The diet is just as important to your fitness success as the training.

The first thing most people do when they want to lose weight is cut calories. Here is what happens when a person drastically cuts calories... the body begins to use glucose for energy by breaking down glycogen molecules. Glycogen is energy stored in the liver and muscles. One glycogen molecule contains 2.7 ml of water. Once the glycogen molecule is broken it releases glucose for energy and all the water is released from the cell. This is the reason that you lose weight at the start of a diet and then hit a standstill – most of the weight that is initially lost is water-NOT fat.

After the initial water loss, the next thing that starts to happen is muscle loss. Yes, you burn more muscle for energy than you do fat. It takes more calories to sustain one pound of muscle than to sustain one pound of fat. Why is this important? Well read on sister!

After a week or so of dieting on very low calories, the rapid weight loss ceases. (Remember, it was mostly water.) Now you wonder why your progress has stalled and either quit or restrict calories further. The vicious cycle starts again. I know a lot of women who work out nearly all day long, eat hardly anything and make no progress whatsoever. This is because their bodies have adapted to their lower calorie level and higher activity level by slowing their metabolic rate. As you can see this is a recipe for failure. Most, at this point just get discouraged, say the heck with this dieting crap and go back to their original eating habits.

Does this mean all the damage has been done? No! It gets worse. Now your metabolism has slowed considerably and you’ve lost muscle tissue. You need fewer calories to sustain your weight now than when you originally started the diet. Sure, you have lost a little weight but the majority of the weight lost has been from water and muscle! Let’s say you lost 10 pounds of muscle during your dieting you’ll need 690 less calories than you started the diet. If you go back to a normal day’s eating similar to what was sustaining your weight before your diet, you’ll start gaining more fat.

Bottom line is that a purely calorie restricted diet lowers your metabolic rate, eats muscle like a kid in a candy store, and causes you to lose their mind!

The Nutrition Solution

So what’s the solution? How do you lose weight the No Nonsense way?
  1. First, quit worrying about your weight and focus on your fat.
  2. Second, feed your body the right kinds of macronutrients (protein, carbs, fats) so that it responds the way you want it to. Every time you eat you stimulate your metabolism, so eat often.
  3. Third, supplement the diet with a good vitamin/mineral supplement. Finally, there are a couple of supplements that can really help. 7-KetoMusclean helps you improve your metabolism, even while dieting. A recent research study I read showed that the addition of 7-Keto to a fat loss diet plan resulted in double the amount of fat loss! Another great fat loss supplement is Lean Out. It will help your body use more fat and less muscle to meet its energy needs!
  4. Another trick of the trade is to eat as many leafy green vegetables as possible. Your body will burn more calories trying to digest, assimilate, and process these veggies than they contain-hence the term "negative calories ".
Here is the simple diet/supplement plan I gave to Chassi and Linda
7-Keto – three capsules – 2x day (about 8 hours between doses). Lean Out – 2 with every meal
Super Pak – taken at breakfast
Ultra 40 – 3 with every meal (provides energy, preserves muscle)
Density – 3 with every meal
Meal 1 – 1 whole egg, 2 egg whites, 3 oz. lean meat, ½ cups oats
Meal 2 – 2 scoops UMP
Meal 3 – 5 oz. lean meat, ½ sweet potato, 1 cup green beans
Meal 4 – 2 scoops UMP
Meal 5 – 5 oz. lean meat, 1-cup broccoli

Free food (could eat anytime) Sugar free Jell-O, Leafy green vegetables, Diet soda

Once a week – 1 free meal – anything goes

Your Shape Up Training Solution

Ok, no more gimmicks you want to lose fat and firm up and even build a little muscle– well get ready! Here is the training program
Day 1: Legs/Back/Shoulders
All five leg exercises and abdominal work should be performed in succession without rest (this is considered one set). Work your way up to three sets of 10 repetitions on all leg exercises. Rest 2 minutes between sets. Repetitions are performed in a slow, smooth fashion –3 seconds up and 3 seconds down. If you do not have a hack squat, do regular squats. Add weight to each set only when you can perform 10 reps on all exercises. You may have to work your way up to 3 sets!
Squat/press combo with dumbbell (wide stance) – start with the dumbbell at the shoulders, squat down and then stand back up, then press the weight overhead, lower weight back to the starting position (at shoulders), repeat.
Squat/side lateral combo with dumbbell (close stance with 10 pound plate under heels) – start with the weight at your sides, squat down and as you squat bring the weight out to your side as if you are doing a lateral raise, as you stand back up lower the weight back down to your sides, repeat.
Reverse Hack Squat (or regular Squat) – stick butt out (focus should be on the glutes) Leg Extension
Walking DB Lunge – 10 steps each leg
AB work – all 3 exercises performed as one giant set
Crunches on the floor (work your way up to 50 reps each)
Leg lifts off the floor (bring knees up and toward the chest)
Leg twists on the floor (bend knees slightly and rotate knees from side to side)
Seated Row – 3 sets of 15 reps
Pulldowns – 3 sets of 15 reps
Machine Row – 3 sets of 15reps
Seated Calf Raise – 3 sets of 20 reps
Day 2: Chest/Triceps/Biceps
Do the following chest exercises as one giant set. Perform 3 sets of 10 repetitions each. Your exercise tempo should be 2 seconds up and 2 seconds down. Add weight when you can perform all 3 sets of a particular exercise for 10 repetitions.
DB Bench Press
Incline DB Press
Pec Deck or Flat Bench Flyes
Do your triceps exercises like you did your chest – all three exercises in sequence before resting, 3 sets of 10 repetitions each.
Triceps Push-downs
DB Extension
DB Kickbacks
Superset these two biceps exercises for 3 sets of 15 reps.
Cable Curls (or use exercises bands)
DB Incline Curls
Cable Crunches – performed on a pull-down machine, 2 sets of max reps. Standing Calf Raises – 3 sets 20 reps.
Day 3: Cardio – stationary bike or treadmill for 30 minutes. Hard as you want to go!
Day 4: Same as Day1
Day 5: Same as Day 2
Day 6: Cardio
Day 7: REST