Your Body...Transform Your Life...8 Week MUSCLE-UP Program
Welcome...You are about to embark on an 8 week
program that not only can transform your body, it also has the
potential to change your life for the better. Sounds unbelievable?
Well just suspend any doubts for the time being, keep an open
mind, and most importantly get into action and start now.
focus on the total program will always return phenomenal results
in a very short time. These fast initial results fuel enthusiasm
and as a result your dedication to the program is strengthened.
This heightened motivation is the state of mind in which you
can literally perform miracles transforming your body, life
One of the most important elements of success
is discipline. If you are not doing the things you need to
be doing, how can you honestly expect to achieve your goal.
The "best" program is of little or no use at all,
if one does not have the discipline to stay on the correct
can one obtain this discipline ??? (that final percent that
will give you an unfair advantage).
all starts in the mind, this is the secret ingredient which
is omitted or has been overlooked from many training and fitness
programs. Until you get this part right, everything else will
cause great stress and strain on your life and your surrounding
environment. The great reward however, is that if you get
it right (your mind ) your body will follow suit effortlessly
as you work in harmony with the natural rythms of life. Things
that were previously too hard, a hassle, or you just couldn't
quite get up the energy to do, now become a joy and can be
undertaken with effortless ease and boundless energy.
First off, you need to establish exactly what you are trying
Build a clear mental picture of what you are
trying to achieve. Visualise both subjectively and objectively.
other words visualise as if you were watching a TV screen
with images of the 'you' that you want to be playing on the
screen (objectively) and also visualize at other times as
if it were actually happening as viewed through your eyes
(subjectively), as a result you will experience the situation
as if it were really happening in the now, which is a very
powerful thing to do, for reasons which I will reveal further
on this transformational program.
take an honest look at you present state. Take a good hard
long look in the mirror. You don't need callipers, scales etc
(valuable as they are) to tell you that you are out of shape.
But you must truly accept your present condition as your responsibility,
and not blame the world and outside forces beyond your
are really in control you just need to be reminded or shown
how. The more dissatisfied with your present state, the greater
will be the initial motivation to get into action and change.
So ham it up in front of the mirror. Stick your pot belly
right out as far as you can. Push out your toosh, make it
look even fatter. Laugh, deep belly laughs this sends a powerful
message of acceptance to your powerful subconscious mind.
And the more out of shape you are, the more things will bounce
and quiver around, making it an even more hilarious site and
all the more reason to deep belly laugh.
suddenly imagine that the image you have been laughing at
is being beamed live via satellite to millions of television
sets around the world. How do you feel now. I bet the laughing
stopped quick smart. You probably felt pain and embarrassment.
Make it work for you. Use that pain and embarrassment to slingshot
you into action. Build the picture in your mind now of the
'you' that you want to be. Make it realistic. This does not
mean to make yourself not look outstanding, it means you must
believe it before you can have it. Not the other way round
as most people think. Most people have to see something first
before they can believe it but one of the secret's to success
is that whatever you can mentally visualise and believe to
be possible, so long as your belief is built upon an accurate
evaluation of the situation, will come true.
VISUALISATION TIP - "In the mind it is always
about it. The past is a memory, the future is an idea in the
imagination, and when it arrives it is always in the present
moment, the eternal NOW. Make sure your visualisation is in
the now. See, feel, hear, smell, taste in your imagination
as if it where real. The subconscious cannot differentiate
from reality and something vividly imagined. The more sensory
rich you make your visualisations, the sooner they will be
reflected back to you in life. Start seeing yourself doing
the things the new you will be doing. See and feel how people
react to the new you. Once again, make it real. You might
imagine yourself lying on a warm tropical beach, with the
sun beaming down upon you and a gentle breeze blowing. Hear
the waves and some seagulls in the distance. Smell and taste
the salt in the air. Now get up , hear the gasps of astonishment
coming from a nearby admirer. Walk to the water feeling really
good about the way you look.
recap on what I have said so far.
and accept your present shape as your present reality
a conscious decision to change
a new image of the way you want to look
this image real in your mind Vivid, all encompassing, and
in the now as if it where really happening.
we now know where we are and where we want to go. But how
do we get there and how do we stay on the path?
MOMENT AWARENESS (PMA)
Here is our next secret weapon. I call it present
only challenge is to keep your awareness in the present. Do
not allow the mind to entertain the past or future. Keep your
conscious attention supremely situated in the present moment.
you are chopping wood, chop wood.
If you are swimming in water, swim in water.
not be concerned about anything that has happened in the past.
And do not be worried or bothered about the infinite possibilities
of the future. Just focus on what you are doing. Sure, if
there is something urgent that needs attending to, attend
to it. But as you attend to it and fix any problems, remember
this is your present moment reality, so stay present (PMA).
you have finished, simply flow back to what you were previously
doing. Now you can either fix the problem or not. If you can,
then fix it. If you can not, accept it for the moment (you
can always try again in the future, when circumstances change,
and change they will, since change is the only certainty we
have in the world).
the worst thing you can do, and this is how most people behave,
is to be doing something, such as exercising, while your thoughts
are worrying about something totally unrelated and out of
the now eg resenting the past or being fearful of the future.
NOT DO THIS! You will sabotage yourself if you do. "Stay
Remember, you can only keep your conscious attention focused
on one thing at a time, even though your mind may flick from
one thought to another with lightening type rapidity. So accept
mentally whatever you are doing. All stress goes when you
stay present. Sometimes you may feel quite uncomfortable.
Accept this too as your reality. Do not resist it. Just feel
it in your body. Do not think about it, just feel it. It will
pass. And you will soon be feeling fantastic. Become aware
of habitual ways of behaviour which you may not have had any
control over in the past.
the good news is that you have always had the power to be
in charge, even if you did not realise this fact, and as you
awaken to this fact, your control will become greater, and
that's all there is to it. The more you awaken, the more the
control, and then the more you awaken. Just stay in the present
moment. For more on this life changing technique, see 'Emotional
Rescue" Taking charge of your life with PMA by Richard
Hargreaves (soon to be released).
What we need now is to get some runs on the board straight
away some fast noticeable results.
start with diet.
This diet works well and fast. Losses of bodyfat per week
can be several kilos, with no loss of muscle mass, and a simultaneous
increase in muscle is possible, when the program is followed
to the letter. The huge benefit of this over a conventional
reduced calorie diet is that after the fat has been shed and
you've reached your goal fast when motivation is naturally
strong, and you're looking fantastic, you will have a faster
metabolism than before and so staying in shape becomes relatively
know some people panic shortly after achieving their goal
and eat all their hard work down the drain by ballooning up
to bigger than before. PMA keeps you on the path. The conventional
low calorie, low fat diet is very slow, making it harder to
adhere to, and if the goal is eventually realized, you have
most likely lost as much muscle as fat, your metabolism is
now slower than ever, so that if you just look at a cream
puff you run the risk of getting fat.
now that we have prepared ourselves mentally and are committed
to our goal, and we are looking forward to the results, lets
get the show on the road;
Part (I) the "MUSCLE-UP 8 WEEK EATING PLAN"
Part (II) the "MUSCLE-UP Triple-X" weight training