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Physical Evolution

The Fitness Revolution has Begun

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ShawnPhillips
Text Box: Get Ready to be fit with Physical Evolution “Your Ultimate Fitness Kit” Text Box: Text Box: Text Box: Text Box: Free Grocery List
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Tone and Shape

                   Your Body

 

Feel More Attractive

                        and Energetic

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“5 star rating.  The Physical Evolution video has everything I need to change my body.  Even with my busy schedule, Shawn makes it easy to follow and my workouts have never been better.”

 

Barry Manilow

“The real difference with Shawn is he actually cares. Shawn and his team helped me get the body I wanted and more importantly taught me how to maintain it. I can’t thank him enough.”

 

Mike George

“I lost 18 pounds and I lost 2 dress sizes..  I was amazed that I did this with Shawn by only training twice a week.”

 

 

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Physical Evolution

The Fitness Revolution has Begun
Text Box: Don’t eat carbs 4 to 5 hours before bed, but continue to eat protein. Strength Training Rest time in between sets should vary between 45 to 90 seconds. There are cases where you should wait longer in between sets, but for most this is the “ideal” rest period for muscle growth. Perform compound sets and drop sets. A compound set is when a person performs one exercises then immediately moves to another exercise. For example, performing 6 reps of bench press then immediately perform 6 repetitions of tricep pushdowns. A drop set is doing the same exercise but then immediately drop the weight and perform more reps of the same exercise. For example, 10 repetitions of bench press, followed by 10 more repetitions at a lesser weight. Change your workouts every 4 to 10 weeks which will primarily depend on whether or not you are increasing in strength gains. Your body can grow accustomed to training with the same routine. In order for it to continuing adapting and growing you need to alter your workout routines. Keep a journal. This tip is the one most people avoid. Most people can’t remember exactly what they did in their last workout which had 20 plus sets. Also, you need to either buy a stop watch or consistently use the clock to monitor time in between sets. Go up in weight. Now that you’re keeping a journal, you know exactly what you did last week. One of the fundamental principles of growing muscle is simply adding more weight in a given fixed amount of time. Every time you go to the gym you should be a little stronger. Thereby, your next workout you should be able to go up in weight on various sets in your routine. Whether it’s 2.5 pounds or 5 pounds. Eat immediately after your workout routine. This is the most important meal of the day to eat high glycemic carbs or carbs which I consider bad carbs, i.e., potato, rice, bread, pasta, and sugar. Also, many recover drinks will suffice. Most include sugar which in this case is extremely important after your workout. Many women don’t perform any strength training and primarily focus on cardio and diet. While those two categories are important, you must not forgot to do strength training at least twice a week. Building some muscle is what is going to add shape to your body. It tones your arms, legs, and of course your backside. Cardio Switch up your routines consistently. For example, on one day, sprint training for 20 minutes; the next cardio routine try walking on an incline treadmill. Next workout use the stair master or spin classes, or elliptical, or the bike. Also, you can use 2 or 3 different exercises in one workout. For example, 20 minutes workout on the bike, then 20 minutes on the stair master, then 20 minutes of boxing or kickboxing. Your body is an efficient machine. It will get used to habitual workout routines. By changing it up, your body will continue to burn more calories then if you keep on doing the same routine month after month. Cardio in the morning on an empty stomach is 3 times more effective than cardio in the afternoon. Also, don’t eat for an hour after you do cardio. Good luck with your pursuit of a leaner and healthier body… Shawn Text Box: Tips To Lose Fat To tone your body, gain muscle, and lose fat, you must really be willing to change your habits and lifestyle. I will be the first to tell you that it is not easy to lose fat. It takes a lot of hard work, dedication, and consistency. From my experience with clients, I have found that initially people are always, “gun ho” or ready and willing to train hard in the beginning; but what many lack is follow-through and consistency. In order to have success, you must be dedicated and consistent. Without these two principles as your motto, you are bound to fail in the long run. I completely understand that you probably have more important priorities in your life such as family, work, religion, etc. It then becomes an issue of time management. Fitting all of these important aspects of your life within one week. Taking this into consideration, I have put together a few tips that should help you along your way. The rest is up to you… The following tips I use with my clients which should help you transform your body. They are broken up into the following categories: Diet, Strength Training, and Cardio. You should be able to grade yourself in each category. Be honest and grade yourself between the letters “A through F.” For example, “A” is for a person who does extremely well within a particular category, “C” is doing okay, and “F” would be pretty much zero effort within a particular category. Ask yourself the question: “Am I making an A in all three categories?” What I have found from working with my clients is that many people might do well in one or two categories, while completely ignoring another. In order to transform your body as efficiently and quickly as possible, you must grade yourself and get at least a B+ or higher in each category. Please be honest when your grading yourself. Because of the lack of space, I won’t be able to elaborate on the physiological details as to why these tips work. However, the tips included in this article are an up-to-date reflection of the medical, bodybuilding, and scientific community. Diet and Nutrition Drink lots of water. Your body will hold less excess water weight. 80% or more of your carbohydrates should be from oatmeal, vegetables, fruits, and beans. Eat enough protein. This tip would be in relation to your body weight and how active you are. Athletes should consume about 1 gm for every pound of body weight. If you’re working out 2 to 3 days a week, then you would need within the range on .5 to .7 grams of protein per pound of body weight. Use the fist rule for your food portions. One fist for protein two fists for carbs. This tip would not apply to athletes and bodybuilders. Eat 5 to 6 times a day or every 3 to 4 hours. Don’t skip meals. Keep a diet journal. If you have a trainer, have them review it weekly. If you don’t have a trainer, still keep a journal. Having a journal will bring a certain awareness and accountability with respect to your eating habits.

Fat Loss Tips
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