Fitness made simple the power to change your life

www.ebook777.com F ITNESS M ADE S IMPLE This page intentionally left blank www.ebook777.com F ITNESS M ADE S IMPLE THE POWER TO CHANGE YOUR BODY THE POWER TO CHANGE YOUR LIFE J O HN BAS ED OW WITH TOM M C GRATH New York Chicago San Francisco Lisbon London Madrid Mexico City Milan New Delhi San Juan Seoul Singapore Sydney Toronto Copyright © 2008 by John Basedow All rights reserved Manufactured in the United States of America Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher 0-07-159586-4 The material in this eBook also appears in the print version of this title: 0-07-149708-0 All trademarks are trademarks of their respective owners Rather than put a trademark symbol after every occurrence of a trademarked name, we use names in an editorial fashion only, and to the benefit of the 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and personal use; any other use of the work is strictly prohibited Your right to use the work may be terminated if you fail to comply with these terms THE WORK IS PROVIDED “AS IS.” McGRAW-HILL AND ITS LICENSORS MAKE NO GUARANTEES OR WARRANTIES AS TO THE ACCURACY, ADEQUACY OR COMPLETENESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANY INFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OR OTHERWISE, AND EXPRESSLY DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE McGraw-Hill and its licensors not warrant or guarantee that the functions contained in the work will meet your requirements or that its operation will be uninterrupted or error free Neither McGraw-Hill nor its licensors shall be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages resulting therefrom McGraw-Hill has no responsibility for the content of any information accessed through the work Under no circumstances shall McGraw-Hill and/or its licensors be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from the use of or inability to use the work, even if any of them has been advised of the possibility of such damages This limitation of liability shall apply to any claim or cause whatsoever whether such claim or cause arises in contract, tort or otherwise DOI: 10.1036/0071497080 www.ebook777.com This book is dedicated to my mom, along with all of the FMS members and fans, who inspire me beyond belief Thanks to your support, I’m living my dream and I feel incredibly blessed that the FMS programs are helping thousands of other men and women achieve their dreams as well Always remember, as long as you believe in yourself, you can accomplish anything This page intentionally left blank www.ebook777.com For more information about this title, click here CONTENTS Preface ix Acknowledgments xi PA R T Take Control of Your Body CHAPTER The Power to Change Your Life CHAPTER The Three Steps to Fitness 15 CHAPTER My Top 10 Tips for Living Lean and Healthy 27 PA R T The Fitness Triangle CHAPTER Nutrition Made Simple 43 CHAPTER The FMS 40 63 CHAPTER The First Four Weeks 91 CHAPTER Nutrition FAQs 97 CHAPTER Exercise Made Simple 107 CHAPTER The FMS Workout Plan 119 CHAPTER 10 Supplements Made Simple 233 PA R T Change Your Body, Change Your Life CHAPTER 11 Fitness Made Permanent 249 CHAPTER 12 The Power to Be Better 261 Index 267 vii This page intentionally left blank www.ebook777.com PREFACE My name is John Basedow or, as I’m referred to everywhere from national television to the New York Times, “Fitness Celebrity John Basedow.” When I started Fitness Made Simple, I realized that it was a way for me to achieve two big goals First, it allowed me to tell the world how fitness changes lives in incredibly powerful ways Fitness transformed my life just as it can transform yours Second, Fitness Made Simple gave me the opportunity to touch people through television, something I’ve wanted to for as long as I can remember I’ve been lucky enough to reach thousands of people over the past few years with my numerous bestselling workout and nutrition videos, from Fitness Made Simple: Unlock Your Potential to Six Pack Abs However, until now I haven’t been able to put together in one place everything I know about the power of following a fitness lifestyle That’s why I wrote this book—to tell the full story of how fitness dramatically improved my life and to lay out in detail how it can the same for you If you’re new to Fitness Made Simple, you’ll find everything you need here, from my basic philosophy about fitness to complete nutrition and exercise plans that will help you change your body If you’re already familiar with Fitness Made Simple through some of our videos, you’ll find lots of brand-new information and advice I’ve never shared before, from a detailed meal plan and expanded exercise program to more than 20 FMS Success Stories They’re the ultimate proof that proper diet and exercise can profoundly improve not only the way you look but, even more important, the way you feel about yourself Whether you’re a teenager, a grandparent, or somewhere in between, Fitness Made Simple is all about giving you power—the power to change your body, the power to change your life, the power to be better That power is now in your hands Copyright © 2008 by John Basedow Click here for terms of use ix www.ebook777.com CHAPTER 12 THE POWER TO BE BETTER Today’s failure has no bearing on tomorrow’s success You may remember that John-ism—it was how I started this book and it’s how I want to end it In my mind no phrase is more powerful It tells us that no matter what’s happened in the past or how low we feel in the present, nothing is ever impossible in the future Once you take control of your body, you start taking control of your life, and then anything you can dream you can When I think back to that miserable Christmas years ago, when I started to turn my own life around, it sometimes seems like only yesterday, but in other ways it feels Copyright © 2008 by John Basedow Click here for terms of use 261 CHANGE YOUR BODY, CHANGE YOUR LIFE like a lifetime ago That’s true not only when I see how I look but also when I think about how I now spend my days As I often say, fitness has a ripple effect on our lives, and there’s no better proof of that than me My old life—one filled with frustration, anxiety, and avoiding other people—is dead and buried It’s on the trash heap right next to the wrappers from all those burgers and brownies I used to devour In its place I have an exciting new life—one occupied by shooting videos, creating TV shows, writing books, and making personal appearances It’s hard work, but I’m living my dream More important, I’m helping other men and women realize their dreams Everywhere I go, people come up to me and thank me for helping them They tell me amazing stories about how Fitness Made Simple transformed their bodies and lives, making them more energetic, more confident, and happier You’ve seen some of their stories in these pages as well I’m flattered that people recognize me, but even more thrilling is seeing the impact that a few small positive changes can have on someone’s life What are your dreams? I know that if you stick with Fitness Made Simple, it will help you make miraculous changes in your life Some of those will be physical changes—your love handles or flabby thighs will disappear, you’ll get the muscle definition you’ve been longing for, you’ll cut your risk for disease, and you’ll feel better Even more amazing, though, are the changes that will take place in the rest of your life Once you get your body in shape, I believe—no, I know—that you’ll stop settling in every single part of your life, from your job to your relationships You’ll have escaped from the land of “good enough.” You’ll have discovered the cure for settleitis, and you’ll know that it doesn’t come from a bottle or even a book It comes from inside you I want to end with Bryan’s story Bryan was about to get married, and he promised his fiancée that he would be in shape by their wedding day Given the way his body looked at the time, that was going to be no easy feat Still, 262 www.ebook777.com You will never rise above the image you have of yourself; perception is everything Reality is what you make it Don’t focus on the way you are—focus on the way you want to be THE POWER TO BE BETTER JOHN-ISM Bryan started the Fitness Made Simple program and, just like I suggest, took a new photo of himself every single week He saw results pretty quickly, and as each week went by, he found himself getting more and more motivated, which just kept improving his results Flipping through the pictures of Bryan, it was like seeing a new person every week Finally, his wedding day arrived and Bryan had achieved his goal: the body of his dreams He was ecstatic, of course, not only about the way he looked but also that he had kept his promise to his new wife As he told me, “It changed my life, John It’s hard to put all that into words, but it really has changed my life.” Just like it will change yours 263 Success with FMS! Bryan Parma Heights, OH Dear FMS, My name is Bryan and I am a 35-year-old father of two I had been working out since I was about 25, but somewhere around three to four years ago, I must have started to let myself go It was such a gradual thing I didn’t notice it happening; however, I realized how much I’d changed this past January You see, I was getting married in July, and my fiancée, Carey, and her bridesmaids were looking for a wedding dress The girls all got together one day to help Carey pick out a dress or at least get an idea from magazines They started passing around a magazine with a ripped guy in it and going nuts over how hot he was I turned to Carey and said, “I look like that, don’t I, honey?” to which she replied, giggling, “You mean you used to.” That’s when I realized all the “extra me” I was carrying around So in front of my fiancée and all the bridesmaids, I stated that by the wedding I would look like that guy in the magazine The next day I woke up and thought, how am I gonna pull this off? I watched one of John’s commercials on TV that morning and decided I wanted to be one of his FMS Success Stories, too That’s when I modified my diet, started John’s workouts, and took a picture to mark my starting point, just as John suggests As two weeks passed I started to wonder if I was really losing anything This is where the pictures come in I reluctantly asked Carey to take my two-week picture, not expecting to see a difference, but when I compared the first 264 www.ebook777.com THE POWER TO BE BETTER picture to the new one, wow, what a difference! I could see the changes starting already This gave me renewed inspiration, and the same kind of thing happened every two weeks That’s what showed me how much Fitness Made Simple really works The next thing that really surprised me was how much energy I had I didn’t feel like sleeping all day The way John approaches everything makes it fun and it never seems like a chore to work out I actually look forward to that part of my day By the wedding day I had kept my promise thanks to John and FMS, and I had a renewed feeling of self-esteem On our honeymoon I was able to walk around the beaches with my shirt off and feel good about it! When I started the FMS programs I was 208 pounds with a waist measurement of 38 inches After just 11 weeks I weighed 183 pounds and my waist had dropped down to 34.5 inches Now, 18 weeks from the date I started following John’s simple tips, I am down to 178 pounds That’s 30 pounds I shed off Wow! As an added bonus I have lots more muscle tone, too I know it is only going to get better from here Thanks, John!!! 265 This page intentionally left blank www.ebook777.com INDEX Entries in italics refer to recipes Ab Scissors (abs workout), 148–49 Ab training, FMS workout program and, 109, 113–14 Abs workouts for day Ab Scissors, 148–49 Alternate Bicycle, 151 Lower Ab Rockers, 150 Oblique Crunch, 146–47 Standard Crunch, 145 for day Lying Leg Raises, 181 Standard Crunch, 175 Superman Stretch, 180 Trunk Twist, 176–77 V Crunch, 178–79 Advertisements, supplements and, 234–35 Alcohol, FMS nutrition plan and, 102 Alternate Bicycle (abs workout), 151 A.M cardio See Morning cardio Around-the-World Chest Stretch (warm-up exercise), 128–29 Back workouts gym version Bent-Over Barbell Row, 168 Cable Row, 172–73 Lat Pull-Down, 169 Lat Pull-Up, 170–71 home version Bent-Over Row, 160 Single Arm Rows, 161 Bad fats, 48 Basedow, John, 4–7, 261–62 Beef entrées See also Entrées Ground Beef, Bean, and Corn Burritos, 78–79 Tenderloin in Balsamic Reduction, 80 Copyright © 2008 by John Basedow Click here for terms of use Bent-Over Barbell Row (back workout), 168 Bent-Over Rear Deltoid Raises (shoulders workout), 187 Bent-Over Row (back workout), 160 Biceps workouts gym version Concentration Curls, 210–11 Seated Alternate Dumbbell Curls, 208–9 Standing Barbell Curls, 207 home version Hammer Curls, 190–91 Seated Alternate Dumbbell Curls, 192–93 Standing Dumbbell Curls, 188–89 Binge foods, removing, 60 Breakfasts Mexican Scrambled Omelet, 73 Peanutty Oatmeal Cakes, 75 Super Protein Pancakes, 74 Bulking and cutting, 17 Cable Crossover (chest workout), 166–67 Cable Row (back workout), 172–73 Calf Extensions (legs workout), 228–29 Calories fat-loss formula for, 56 maintenance formula for, 56 weight-gain formula for, 57 Carbohydrates, 22, 46, 52–53 high glycemic, 46 low glycemic, 46 natural complex, 47 267 INDEX Cardio See Morning cardio Cardiovascular exercise, FMS workout program and, 109–11 See also Morning cardio Chair Dips (triceps workout), 196–97 Cheat days, 58–59, 253 “Cheat” foods, 36–38 Chest and Back Stretch (warm-up exercise), 127 Chest workouts gym version Cable Crossover, 166–67 Flat Bench Press with Barbell, 162–63 Incline Press with Barbell, 164–65 home version Bent-Over Row, 160 Flat Bench Press, 152–53 Incline Fly, 156–57 Incline Press, 154–55 Push-Ups, 158–59 Single Arm Rows, 161 Chicken See also Turkey Chicken Stir-Fry, 83 Chunky Chicken Salad, 76 Fitness Made Simple Chicken Wraps, 35 Chicken Stir-Fry, 83 Choco-Peanut Clusters, 87 Chunky Chicken Salad, 76 Circles (Shoulder Rolls) Forward and Reverse (warm-up exercise), 125 Concentration Curls (biceps workout), 194–95, 210–11 Consistency, results and, 115 Cortiosol, 53 Cravings, food, 34–35, 38, 60 conquering, 98 Creatine, 241 Crescent (Half-Moon) Stretch (warm-up exercise), 131 Desserts, 103 Diets, 44 Dumbbell Lunges (legs workout), 220 Dumbbell Squats (legs workout), 218 Eating, 29–30 Eating out, 99–101 Entrées Chicken Stir-Fry, 83 Ground Beef, Bean, and Corn Burritos, 78–79 Light and Tasty Turkey Loaf, 82 Tenderloin in Balsamic Reduction, 80 Tuna Pita Delight, 84 Turkey Meatballs, 81 Evodiamine, 240 Exalted Warrior/Warrior Pose (warm-up exercise), 142 Exercise choices, varying, 38–39 See also FMS workout program Exercise side, of fitness triangle, 20, 22–23 Fat-burning supplements, 238–39 See also Supplements evodiamine, 240 guggulsterones, 239–40 pyruvate, 238–39 Fat-loss formula, for calories, 56 Fats, 22, 47–48, 54–55 bad, 48 glycemic index of foods and, 48 good, 48 monounsaturated, 48 polyunsaturated, 48 saturated, 48–49 trans, 48 Fitness benefits of, 23–25 top 10 tips for being smart food shopper, 33–34 doing A.M cardio, 31 don’t starve and stuff, 30–31 drinking water, 32 eating until you’re no longer hungry, 29–30 268 www.ebook777.com John, 32 Jonathan, 18–19 Karen, 24–25 Marissa, 94 Mark, 92 Maryann, 122 Michelle, 254–55 Peter, 66 Scott, 112–13 Sharon, 100 Tim, 104 FMS workout program See also Workouts ab training and, 109 cardiovascular exercise and, 109–11 day 1, 144–51 day 2, 152–73 day 3, 174–81 day 4, 182–216 day 5, 217 day 6, 218–30 day 7, 231 keys to success for, 115 strength training and, 109–13 tips for, 120 Food cravings, 34–35, 38, 60 conquering, 98 Food groups carbohydrates, 22, 46–47, 52–53 fats, 22, 47–48, 54–55 protein, 22, 45–46, 53–54, 104 Food journals, 93–96 Food shopping, 33–34 Form, exercise and, 120–21 Formulas, for calories fat-loss, 56 maintenance, 56 weight-gain, 57 French Press (triceps workout), 201, 216 Frontal/”Zombie” Raises (shoulders workout), 184–85 Fruit, eating, 105 INDEX keeping “cheat” foods out of house, 36–38 making better “bad” choices, 34–35 taking baby steps for, 28–29 thinking positively, 39 varying exercise choices, 38–39 Fitness Made Simple Chicken Wraps, 35 Fitness Made Simple (FMS) program, 9–10 See also FMS individual entries as triangle, 20–23 Fitness programs nutrition and, 43–45 rules for sticking with, 250–54 Fitness triangle, 20–23 exercise side of, 20, 22–23 nutrition side of, 20–22 supplement side of, 20, 23 Flat Bench Press (chest workout), 152–53 Flat Bench Press with Barbell (chest workout), 162–63 Flax meal, 243 Flax seed oil, 48 FMS food journal, 93–96 FMS 40 foods, 64–66 FMS nutrition plan alcohol and, 102 parties and, 102–3 FMS Power Multi-Viatmin, 245 FMS seven-day exercise planner, 143 FMS seven-day meal plan, 68–70 FMS Success Stories Arthur, 116–17 Brian, 58 Bryan, 262–65 Caryn, 50–51 Chris, 258–59 Dave, 236 Elizabeth and Fred, 10–12 Gregory, 244 Jason, 36 269 INDEX Glutamine, 240–41 Glycemic index (GI) of foods, 47 fat and, 48 Good fats, 48 Ground Beef, Bean, and Corn Burritos, 78–79 Guggulsterones, 239–40 Gym workouts for back, 168–73 for biceps, 207–11 for chest, 162–67 for legs, 222–30 for shoulders, 202–6 for triceps, 212–16 Half-Moon (Crescent) Stretch (warm-up exercise), 131 Hammer Curls (biceps workout), 190– 91 Hamstring Stretch (warm-up exercise), 139 Health-enhancing supplements See also Supplements flax meal, 243 multivitamin plus, 245 whey protein, 242 Hi-Pro Oatmeal Energy Booster, 88 Hidden cardio, 111 High glycemic (high GI) carbohydrates, 46, 53 Home workouts for back, 160–61 for biceps, 188–95 for chest, 152–59 for legs, 218–21 for shoulders, 182–87 for triceps, 196–201 Incline Fly (chest workout), 156–57 Incline Press (chest workout), 154–55 Incline Press with Barbell (chest workout), 164–65 Inner Thigh Stretch (warm-up exercise), 140 Jell-O Fruit Jubilee, 86 John-isms, 4, 8, 15, 16, 23, 25, 28, 35, 59, 64, 67, 93, 94, 98, 103, 108, 115, 120, 121, 235, 237, 252, 263 John’s FMS Personal Pizza, 89 Journals, FMS food, 93–95 Lat Pull-Down (back workout), 169 Lat Pull-Up (back workout), 170–71 Lat Raises (shoulders workout), 186 Machine, 204–5 Leg Curls (legs workout), 228–29 Leg Extensions (legs workout), 222–23 Leg Press (legs workout), 226–27 Legs workouts gym version Calf Extensions, 228–29 Leg Curls, 228–29 Leg Extensions, 222–23 Leg Press, 226–27 Squats (Free Standing or Smith Machine), 224–25 home version Dumbbell Lunges, 220 Dumbbell Squats, 218 Standing Calf Raises, 220 Stiff-Legged Dead Lift, 219 Light and Tasty Turkey Loaf, 82 Low glycemic (low GI) carbohydrates, 46 Lower Ab Rockers (abs workout), 150 Lower Back Stretch/Swan Dive to Waterfall (warm-up exercise), 132–33 Lying Leg Raises (abs workout), 181 Lying Triceps Extension (triceps workout), 214–15 Maintenance formula, for calories, 56 Mexican Scrambled Omelet, 73 Military Press (shoulders workout), 182–83 Seated, 202–3 270 www.ebook777.com Natural complex carbohydrates, 47 Natural Days, 35 Neck Rolls (warm-up exercise), 124 Neuropeptides, 53 Nutrition carbohydrates and, 46–47, 52–53 fats and, 47–48 fitness programs and, 43–45 planning for, 252–53 protein and, 53–54 rules for, 49–55 tips for, 60–61 Nutrition plans, proteins and, 45–46 See also FMS nutrition plan Nutrition side of fitness triangle, 20–23 Oblique Crunch (abs workout), 146–47 Omelet, Mexican Scrambled, 73 Overeating, avoiding, 99 Parties, FMS nutrition plan and, 102–3 Peanutty Oatmeal Cakes, 75 Photos, taking before and after, 252 Pizza, John’s FMS Personal, 89 Polyunsaturated fatty acids, 48 Portion size, 72 Positive thinking, 39 Poultry dishes Chicken Stir-Fry, 83 Chunky Chicken Salad, 76 Fitness Made Simple Chicken Wraps, 35 Light and Tasty Turkey Loaf, 82 Turkey Meatballs, 81 Protein, 22, 45–46, 53–54 vegetarians and, 104 Protein Shake Fruit Freeze, 85 Push-Ups (chest workout), 158–59 Pyruvate, 238–39 INDEX Monounsaturated fats, 48 Morning cardio, 22–23, 31, 109–11, 144 Multivitamin plus, 245 Muscle-building supplements See also Supplements creatine, 241 glutamine, 240–41 Quad Stretch (warm-up exercise), 138 Reach for the Stars (warm-up exercise), 130 Reps, 120 Rest, importance of, 115 Rest periods, 120 Restaurants, eating at, 99–101 Results, consistency and, 115 Reverse Meal Triangle, 71 Rice cakes, 47 Runner’s Stretch (warm-up stretch), 141 Salads Chunky Chicken Salad, 76 Shrimp Salad, 76 Saturated fats, 48–49 Seafood Shrimp Salad, 77 Tuna Pita Delight, 84 Seated Alternate Dumbbell Curls (biceps workout), 192–93, 208–9 Seated Military Press (shoulders workout), 202–3 Sets, 120 Settle-itis, 6–7 Shopping, food, 33–34 Shoulder Front and Back (warm-up exercise), 126 Shoulder Rolls (Circles) Forward and Reverse (warm-up exercise), 125 Shoulder workouts gym version Lat Raises (Machine), 204–5 Seated Military Press, 202–3 Upright Rows, 206 271 INDEX home version Bent-Over Rear Deltoid Raises, 187 Frontal/”Zombie” Raises, 184–85 Lat Raises, 186 Military Press, 182–83 Shrimp Salad, 76 Single Arm Rows (back workout), 161 Single Arm Triceps Extension (triceps workout), 198–99 Snacks Choco-Peanut Clusters, 87 Hi-Pro Oatmeal Energy Booster, 88 Jell-O Fruit Jubilee, 86 John’s FMS Personal Pizza, 89 Protein Shake Fruit Freeze, 85 Squats (Free Standing or Smith Machine) (legs workout), 224–25 Standard Crunch (abs workout), 145, 175 Standing Barbell Curls (biceps workout), 207 Standing Calf Raises (legs workout), 220 Standing Dumbbell Curls (biceps workout), 188–89 Starvation approach, 17–18 Starving and stuffing, 30–31 Steroids, 112 Stiff-Legged Dead Lift (legs workout), 219 Strength training, FMS workout program and, 109–13 Success Stories See FMS Success Stories Super Protein Pancakes, 74 Superman Stretch (abs workout), 180 Supplement side, of fitness triangle, 20, 23 Supplements, 233–34 advertisements and, 234–35 fat-burning evodiamine, 240 guggulsterones, 239–40 pyruvate, 238–39 health-enhancing flax meal, 243 multivitamin plus, 245 whey protein, 242 muscle-building creatine, 241 glutamine, 240–41 rules for taking, 236–37 traveling and, 258–59 Swan Dive to Waterfall/Lower Back Stretch (warm-up exercise), 132–33 Tenderloin in Balsamic Reduction, 80 Thinking positively, 39 Trans fats, 48 Traveling, tips for staying fit while, 255–59 Triangle Pose and Side/Waist Stretch (warm-up exercise), 134–35 Triceps Kickback (triceps workout), 200 Triceps Pushdown (triceps workout), 212–13 Triceps workouts gym version French Press, 216 Lying Triceps Extension, 214–15 Triceps Pushdown, 212–13 home version Chair Dips, 196–97 French Press, 201 Single Arm Triceps Extension, 198–99 Triceps Kickback, 200 Trunk Twist (abs workout), 176–77 Tuna and pineapple diet, 18–19 Tuna Pita Delight, 84 Turkey See also Chicken Light and Tasty Turkey Loaf, 82 Turkey Meatballs, 81 Upright Rows (shoulders workout), 206 272 www.ebook777.com Warm-up exercises, 120, 123 See also Workouts Around-the-World Chest Stretch, 128–29 Chest and Back Stretch, 127 Crescent (Half-Moon) Stretch, 131 Hamstring Stretch, 139 Inner Thigh Stretch, 140 Neck Rolls, 124 Quad Stretch, 138 Reach for the Stars, 130 Runner’s Stretch, 141 Shoulder Front and Back, 127 Shoulder Rolls (Circles) Forward and Reverse, 125 Swan Dive to Waterfall/Lower Back Stretch, 132–33 Triangle Pose and Side/Waist Stretch, 134–35 Warrior/Exalted Warrior Pose, 142 Wide-Leg Squats, 136–37 Warrior/Exalted Warrior Pose (warm-up exercise), 142 Water, importance of drinking, 33, 55 Weight-gain formula, for calories, 57 Weight gain/loss, 45–47, 105 Weight lifting, 111–12 Weight-loss gimmicks, 16–29 bulking and cutting, 17 starvation approach, 17–18 tuna and pineapple diet, 18–19 Weight training, 22, 111–12 Weights, selecting, 120 Whey protein, 242 Wide-Leg Squats (warm-up exercise), 136–37 Workouts See also FMS workout program; Warm-up exercises for abs day 1, 144–51 day 3, 175–81 for back gym version, 168–73 home version, 160–61 for biceps gym version, 207–11 home version, 188–95 changing, 38–39 for chest gym version, 162–67 home version, 152–59 for legs gym version, 222–30 home version, 218–21 for shoulders gym version, 202–6 home version, 182–87 for triceps gym version, 212–16 home version, 196–201 INDEX V Crunch (abs workout), 178–79 Variety, exercise and, 120 Vegetarians, protein and, 104 273 ABOUT THE AUTHOR Well, if you own a TV, you’re probably aware Yolanda Perez of fitness celebrity John Basedow and his ubiquitous commercials for the bestselling Fitness Made Simple video series, which has helped improve the bodies and lives of thousands of men and women From starting out in his parents’ basement to being seen on television sets across the country to being deemed a “pop culture icon” by the media, John’s journey is an American dream come true, rags-to-riches story Fueled by an undying persistence and his personal motto “believe in yourself and you can accomplish anything,” John has achieved international recognition and created a media empire with Fitness Made Simple, which includes DVDs, CDs, supplements, commercials, and infomercials, all aimed at raising awareness about the importance of making fitness a part of your life He’s been featured on numerous TV and radio shows as well as in print media ranging from the Los Angeles Times to the National Examiner In fact, the New York Times places him alongside NASCAR and figure skating in the contemporary pantheon of “great American sports television phenomena,” and Muscle & Fitness magazine named him the top infomercial star of the past 20 years In addition to being a model who’s graced the pages of just about every major exercise magazine, John’s also a widely respected columnist who’s written articles for more than a dozen publications He’s a frequently requested fitness expert who appears each month on dozens of radio programs across the country, and he hosts “Work It Out Wednesdays with John Basedow” on WMJC-FM 94.3 in New York Copyright © 2008 by John Basedow Click here for terms of use ... about yourself Whether you’re a teenager, a grandparent, or somewhere in between, Fitness Made Simple is all about giving you power? ? ?the power to change your body, the power to change your life, the. .. me to tell the world how fitness changes lives in incredibly powerful ways Fitness transformed my life just as it can transform yours Second, Fitness Made Simple gave me the opportunity to touch... the body they have, not the body they could have They settle for what others tell them is possible, not what they really want www.ebook777.com THE POWER TO CHANGE YOUR LIFE The problem with settle-itis