• During phases 1 and 3 while you are doing only three day of weight training
per week I would recommend the following:
o At least two or three 20-30 minute cardio sessions placed either on your non-workout
days on immediately after you weight training workouts.
o Use the form of cardio that, in your experience, holds the most muscle on your
body. For some, this will mean doing shorter interval cardio sessions. For some,
this will mean going for a easy run or swim.
o Incorporate the cardio work to enhance your muscle gain goals - not detract. For
example, you might benefit from a easy swim workout after a heavy upper body day.
You might benefit from a easy bike ride to loosen up from a heavy lower body workout.
Use common sense when choosing your cardio activities. For example, don't try out
for the soccer team at the same time you are trying to transform your body!
o Incorporate your cardio based on your nutrition intake. Remember, your muscles
grow on calories so the more cardio you incorporate, the more overall calories you
will need to counteract the lost.
o Try to stretch at least ? the amount that you lift. Heavy lifting requires long
and lengthened muscles to allow full range of motion. Shortened muscles perform
weaker and slower and have a higher incidence of injury. If you are weight lifting
4 hours in the week, you should be stretching at least two. This means at least
? hour of stretching before or after you weight training workout. This is my personal
recommendation, any less, and your body will screaming for a injury.
Take The Challenge
Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks
and commit to making 2008 the year that you defeat your skinny genetics and build
a body you can be proud of without spending any more time in the gym than you have
to. Believe that you can do it. It can be done and it will!