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    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build A Confident Body
    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build A Confident Body
    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build A Confident Body
    Ebook182 pages2 hours

    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build A Confident Body

    By Jeremy Moore

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    About this ebook

    Is a debilitating physical condition holding you back from getting the physique you want? Discover a proven formula to get stronger and finally feel great about your body.

     

    Illness or bad genes can make it really hard to gain muscle or lose fat. And it's easy to fear you'll make a mistake with your strength routines. If you're worried you'll never build up your physique, then cystic fibrosis sufferer and expert personal trainer Jeremy Moore has a solution you'll want. He's dedicated 10 years to building practical training programs that achieve impressive results for all kinds of body struggles. Now he's sharing his unique system for realizing your muscle-bound goals.

     

    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build a Confident Body is an in-depth guide to building muscle no matter your starting point. Whether you suffer from a difficult precondition or not, Moore's step-by-step plan shows the best path to getting in shape and doing it right. Following Moore's comprehensive methods, you'll feel stronger, look more sculpted, and soar high above your physical challenges.

     

    In Trail Map to Muscles, you'll discover:

    • Concise explanations of human biology to prepare you for your fitness journey
    • The right equipment and exercises to effectively work out at home or in the gym
    • The pros and cons of going to the gym so you can make an informed, personal choice
    • Necessary pre- and post-workout nutrition to develop your system for optimum health
    • Straight-to-the-point techniques to avoid wasting time, reduce errors, achieve faster results, and much, much more!

     

    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build A Confident Body is your go-to companion to becoming the best version of you. If you like straightforward advice, attainable outcomes, and life-changing principles, then you'll love Jeremy Moore's nothing-can-keep-you-down handbook.

     

    Buy Trail Map to Muscles to get into tip-top shape today!

    LanguageEnglish
    PublisherJeremy Moore
    Release dateJul 16, 2020
    ISBN9781734707915
    Trail Map to Muscles: How to Defeat Genetics, Disease, and Build A Confident Body

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      Book preview

      Trail Map to Muscles - Jeremy Moore

      Chapter 1

      BEginning Your Journey

      "Do something today that your

      future self will thank you for."

      ~ Sean Patrick Flanery, actor, author, and martial artist

      Putting in hundreds, even thousands of hours, in the gym over your lifetime to achieve your dream physique takes determination and persistence. It requires countless days when you don’t feel like going to the gym. Above all else, you also need to know how to achieve your goal.

      Without goals and a roadmap to your destination, you’ll waste a lot of time and energy. In this book, I’ll help you figure out what you want and how to achieve it.

      An excellent place to start is by asking yourself these four questions:

      Why do I want to change my body?

      What motivates me to want to lift weights or build on the weightlifting I’m already doing?

      Am I willing to put in the time and learn about what I need to achieve my goals?

      Am I willing to put in the work in the gym to achieve my desired physique?

      Write down your answers, keep them someplace safe, and refer back to them in the future. When you are not feeling motivated to work out, review them as a reminder of why you started on your journey in the first place.

      You may be thinking, what if I’m a beginner?

      Anyone can begin lifting weights and exercising, at any age. You may have had an injury or illness, spent decades being sedentary, or just suddenly decided it’s time to get in shape. When it comes to beginner weightlifting, I define a beginner as someone who has never lifted weights or has done only push-ups and sit-ups. This book provides you with every bit of information you need to have at this early stage before you advance to intermediate and advanced weightlifting.

      Beginner Benchmarks

      You can hope to achieve a few goals as a beginner, such as being able to do 10 push-ups, hold a 30-second plank, and perform a pull-up. As you progress, you’ll have benchmarks related to lifting weights, such as being able to bench press anywhere from 135 to 315 pounds as well as squatting and deadlifting those same weights.

      The transition from beginner to intermediate is marked by building a decent amount of muscle, adding more complicated lifts, combined with the consistent habits of 6 to 12 months of training. Moving from intermediate to advanced lifting typically comes after the two-year mark, when training increases to seven days a week with a greater focus on advanced isolation exercises.

      Winning from the Beginning

      Many people get excited when beginning a new workout routine, especially at the start of a new year, but most don’t continue. I believe the reason for this isn’t a lack of motivation but a lack of knowledge. In fact, according to LifeHack.org, 90 percent of people stop exercising after only three months of going to the gym. By following the trail map laid out in this book, you will not be one of these people.

      Chapter 2

      Mapping the Terrain

      If you can’t measure it, you can’t improve it.

      ~ Peter Drucker, educator and author

      Before starting your new workout plan, you need to assess where you are now. The goal here is to find your starting point, which serves as the first marker on the path to your desired destination or goal.

      Measurements, fitness testing, and photographs will give you the most accurate overview of your body. The first thing I suggest is taking your photo and then completing your measurements. You’ll want to save the fitness testing portion for last because the blood in your muscles will affect your body measurements. Doing these assessments monthly provides you with specific feedback on your progress. It gives you an idea of which muscles are developing and which ones are lagging behind and, in doing so, serves as a motivational tool.

      Photo

      For the photo, set the timer on your phone camera or have someone take a picture of you in the least amount of clothing you feel comfortable wearing so that you can see as much of your body as possible. Take a full head-to-toe frontal body photo, a head-to-toe side profile, a head-to-toe back photo, and photos from the front and back while performing a double flexed biceps pose.

      A double-flexed biceps pose requires holding your arms up in the traditional strongman pose and contracting your biceps as tight as possible. Make sure the lighting is adequate so that nothing appears shaded. Keep these photos in a safe and convenient place because you’ll want to refer back to them on a monthly or quarterly basis. You may want to retake them at some point for side-by-side comparisons.

      If you retake the photos later, try to match the previous conditions before working out and wear the same clothes. For measurements, find a tailor’s measuring tape or order a Gulick or MyoTape tape measure online.

      Measuring Tapes

      Gulick measuring tapes are the most accurate and consistent way to take measurements. They have a pull pin with a marker line that allows for the same tension on each reading. MyoTapes allow for easy at-home measurements because the end of the tape attaches to the device and uses spring tension to provide accuracy. The MyoTape works best if you intend to do the measurements yourself. If not, you’ll want to have someone help you take the following measurements: biceps, shoulders, chest, waist, abdominals, hips, thighs, and calves, in no particular order.

      Here are some helpful tips on how to take each measurement:

      Biceps: Wrap tape around middle point or peak of the bicep, flexed and unflexed.

      Shoulders: With both arms down at your side, wrap tape at the middle of the shoulder line around the body.

      Chest: Wrap tape around the body across the nipple line, measuring just the torso, arms at your side. Put tape under both arms, being careful not to include the arms in the measurement.

      Abdominals: Tape goes around the torso approximately one inch above the belly button.

      Waist: Tape should be across the belly button all the way around the body.

      Hips: Tape is around your hips at the point where the glutes (buttocks) are widest.

      Thighs: Take measurements for each leg with the tape around each quad at the widest part of the leg, above the knee but below the hips.

      Calves: Take measurement for each calf with the tape around the widest point of the calf muscle.

      After recording all of your measurements, it’s time to assess your basic strength levels. An excellent place to start is with a push-up test.

      Strength Assessment

      Find an object that is about three inches high, such as a yoga block laid flat or a couple of stacked books. Make a note of what you use so that future tests for comparison are the same. Perform as many push-ups as you can, touching your chest to the object each time. There’s no time limit and the only resting period is at the top of the movement. For proper form, keep your elbows slightly tucked in by your torso, keeping the head looking towards the floor. Keep your entire body flat and don’t let your hips sag towards the floor. If you can’t perform regular push-ups on your toes, try them on your knees instead, and be sure to note the type you did.

      Next, perform a plank. To achieve a proper plank, start with your knees off the ground in a push-up position, then drop down onto your forearms and elbows, keeping the rest of the body straight. Make sure your body is parallel to the ground, holding the back of the head in line with your spine. You can also use a mirror placed on the ground if you want to assess your form. Make sure your belly button is pulled in and squeeze the buttocks as tight as possible.

      Breathe normally, even though it may become more difficult the longer you hold this position. If you feel most of your weight on the elbows and shoulders, your core isn’t doing the work. Record your time. Now let’s move one step closer towards your first workout.

      Chapter 3

      Preparing with the Basics

      If you’ve ever been in a gym or talked to someone about lifting weights, you have probably heard words such as sets, reps, dumbbells, or barbells. These and many more terms that make up the lingo of weightlifting must be understood to begin building a muscular body.

      Here are the essential terms:

      Barbell: A long metal bar measuring four to seven feet long that allows for additional weight plates to be placed on each end. A barbell falls into the category of free weights. It’s the bar used to hold the most weight and is mostly used on compound exercises such as the squat, deadlift, military press, and bench press.

      Compound movement: A multi-joint movement and a lift that builds the most muscle and recruits multiple muscle groups. Examples include squats and bench press.

      Concentric: The lifting phase of a movement, shortening the muscle as it acts against resistance. An example of the concentric portion of a lift would be curling a dumbbell from your waist up to your shoulder.

      Dumbbell: A fixed weight attached to a short handle. Also, in the free weights family, dumbbells allow for individual movements such as curls, shoulder presses, and dumbbell chest presses. Dumbbells range in weight from 1 pound to more than 150 pounds.

      Eccentric: The return phase of a movement, slowing the motion that lengthens muscles while producing force. An example of an eccentric portion of a lift would be the lowering of a dumbbell from the shoulder to the hips.

      Forced rep: A rep (one complete exercise motion) performed with a spotter, who helps you go past where you would stop on your own. An example would be a spotter helping to take a bit of the weight off of a lift so you can get through the hardest part of a movement and do a few more reps. Forced reps are typically only for intermediate or advanced lifters.

      Free weight: A type of weight unattached to a machine. Free weights, which include dumbbells and barbells, are used in most strength training exercises. They’re important for many reasons, such as recruiting stabilizer muscles and allowing the body to move in its most natural pattern.

      Failure: When you’ve completed a movement to the point where the intended muscle is depleted and can’t perform another rep. It’s usually saved for the last set of a muscle group and is an advanced training principle.

      Hypertrophy: Muscle growth due to tearing down muscle fibers, then rebuilding them to make them stronger.

      Isolation movement: A single joint exercise that focuses on one muscle group at a time— for instance, dumbbell curls.

      Plate: A hard rubber or metal disc ranging in weight from about 2 pounds to 45 pounds. The standard weights for most big lifts call for at least one 45-pound plate on each side of the bar.

      Primary muscles: Muscles that are the most in control of any movement. In other words, they’re the targeted muscles during an exercise. 

      Rep: One complete motion of an exercise. Reps are important for many reasons including the fact that knowing the number of reps determines the amount of weight to be used.

      Set: A group of consecutive repetitions. Determining how many sets of an exercise you will perform can be critical to your workout and long-term success. Too few or too many sets can each have their

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