Greg Pleat tells how to achieve beautiful figure. Want a cover model's body? Then you should not break these nine rules. After all, in life sometimes it happens that breaking the rules can be beneficial. But not in the gym. If you want to achieve a lean, strong, model body, these rules are best followed.
In the gym, pride is your worst enemy. And if you, having come there, do not hold it back, you can forget about the progress that day or in general. Pride allows the worst to come true - it allows others to influence the process of your training.
Pride can make you look like you're taking on more weight than you can handle, losing correct posture and often get hurt.
Pride makes you lift big weights to prove something to someone. The resulting injury puts you out of school for a month or more.
The fastest way to develop and grow muscles is always through perfect shape, which usually means less weight. Growth is not due to the weight lifted. It is due to the work of the muscles.
"Respect Level"
We start with restrictions and some specific parameters of strength and form based on our current level. physical training. To improve these parameters, we must force our body to go beyond the limits. When we lie down to squeeze, for example, eight times when we could have 10 or 12, we are unfair to our potential.
The speed of improving the body depends on the mood in the gym. Perhaps the gym is the only honest, objective place where progress or lack thereof is directly dependent on our efforts. Consciousness determines the success and speed of its achievement.
If we stop after eight times when we could have done 10 or 12, we are missing the point and not training at the "respect level".
Practicing at the "level of respect" means doing it to the maximum, without regret. When you leave the gym, you should be proud of the work you have done and your progress.
Leave with increased self-respect and respect for all who watched you. Constant practice at the "level of respect" will make your dreams come true.
A beautiful body is a combination of sweat, blood and tears. These fluids represent victory in a test of willpower, determination, and desire.
Failure is your friend; it is the best marker of the level you have been and where you are now. When you fail, you should rejoice, because you have just overcome your own limit and taken a step forward. Failure leads to growth!
Appreciate every day
Most people fail to change and continue to train because there is no end goal in their mind.
When we get behind the wheel, we plan to arrive at a certain place. And at the same time, even diligent people often forget to train with the ultimate goal in mind.
Without a goal, we move into the unknown. Such training leads to lack of motivation and inaction. People without a goal will put off today's workout until tomorrow because they don't appreciate every day.
A goal can set a time frame: if you have a competition/vacation/wedding in 90 days, then today is one of ninety opportunities, each of which is important for the success of your plans.
If you don't have a goal, then one day has no value, and a trip to the gym can be easily replaced with a party, a movie or a cafe.
If there are ninety days before the day you are training for, every day is especially important.
Ideal Body Equation
Aerobic exercise + Anaerobic exercise + Proper nutrition + Rest = Ideal body
An ideal body is the sum of four equal parts. If you neglect any part of the equation, your form will never reach perfection. Throw out part of the equation and you will never get there.
By not doing aerobic exercise, you are sacrificing your health and your ability to get oxygen and blood flowing to your muscles. If you do not strain the muscles with anaerobic exercises, then they will not grow.
If you don't keep your muscles proper nutrition they won't grow! If you don't rest, your body doesn't recover and your muscles don't grow either.
Pulse and fat burning
Your heartbeat affects what your body uses for energy to stay active. If your rhythm is too high for a long time, then instead of fat, your body may begin to burn muscle.
When your heart rate is low, your body is able to break down fat fast enough to keep you physically active.
The heart rate at which muscle starts to burn instead of fat depends on the aerobic form of the individual, but in general it is believed that this heart rate is 65% of your maximum.
If you want to burn fat, then lower your heart rate to 65% of your maximum or below and exercise at that pace for 45 minutes to an hour, three times a week. And soon you will be rewarded with your reflection in the mirror.
Load Sharing
I distribute it like this: chest, back, shoulders, arms, legs. And 10-15 minutes I shake the press at the end of each workout.
There are three main areas of the press; I focus on one of them every day. For example, if it is the lower abdomen, I do 10-15 minutes of varied leg raises, and so on.
I do one set of 30 to 50 reps of one exercise and immediately move on to the next, and continue to alternate exercises after each set for 10 to 15 minutes.
My five-day schedule doesn't match the days of the week. After the fifth day, I move on to the beginning of the cycle without a day off. Given that each muscle group rests for four days, I do not need a day off.
Due to the work, activities and lifestyle that a person leads, we do not always manage to train without breaks at all. Days like these are when I get the day off. However, I do not allow myself two days off in a row.
Training time
I come to Gym at half past five in the morning every day, because I know that at that time I am free.
Something prevents me from sticking to such a schedule extremely rarely. At first, my body was sleepy, but now it literally craves a morning workout.
After I started going to work after training, I began to feel faster, livelier and smarter than my colleagues. I could almost cut circles around them before they knew what was going on. Such a schedule suits me, although in fact I would prefer heavy loads in the evening.
However, since I do not always manage to work out in the evening, I tend to a constant morning schedule.
Constant change
I change the course of the workout every time. And don't think it's a difficult task. Changing the course is easy. Let your body be in the dark, do not let it adapt to the monotony of training.
If your body begins to guess your route, then it will find a more efficient way through it. Adaptation is a wonderful ability human body, however, it interferes with our goal of becoming stronger.
Your body improves when it has to adapt to new challenges. Your body gets stronger to deal with these challenges.
It is easy to change the course of a workout: by swapping parts of it, or exercising with dumbbells instead of barbells, or barbells and dumbbells instead of simulators.
Vary your weight and rest time. Do the same, but either with more weight 6-8 times per approach, then with less 18-20 times. This makes training more fun and interesting, as well as stimulating your progress.
Cardio
I usually do three cardio workouts a week, and sometimes even five. My favorite sport is swimming. It strengthens the muscles and helps to give them a look. I usually do cardio late at night before bed to make sure all the food in my stomach is burned.
If you're bulking up, you can still do cardio in the evening, just make sure you have a high protein meal or a protein shake before bed.
I collect all my worries, stresses and problems in my head. And then, at the end of the day, while running through the streets near my house, I solve them. I schedule tasks for the next day; I think about what I would like to happen.
Greg Plitt ( Greg Plitt) is an actor, model and idol for many people. All men dream of the same body.Anthropometric data:
Biography:
- Height: 185 cm;
- Weight: 188 cm.
Gregory Plitt Jr. was born November 3, 1977 in Burbank. His father was in real estate, and his mother was an employee of a design agency. Greg was the second child in the family, since the Plitts already had a daughter. As a teenager, he began to actively engage in sports, playing golf and football, as well as attending the arm wrestling section.
The love for an active lifestyle was passed on to the boy from his father, who made his own hands in the house gym, in which Greg spent a lot of time practicing on such equipment as the crossbar and bars. His sister studied at the Naval Academy in New York, and when she returned after the first year for the summer holidays, she made a huge impression on the teenager.
After graduating from school in 1996, he followed in the footsteps of his older sister and went to the same educational institution.
Indulgences at the Naval Academy were not given to anyone. Greg often recalled how tough the customs there were. The guys who were not accustomed to strict discipline had a particularly difficult time. This also applied to those who went through the “school of street life” and tried to expose their own ego, but the teachers quickly put them in their place.
Only those who understood the importance of discipline, subordination and obedience to order remained in the academy. The rest just went home. Having learned this lesson, Plitt became a paratrooper and ranger. For the next five years he served as a ranger. During these years, he visited various hot spots in the world, rose to the rank of captain and made more than 1,500 parachute jumps.
Plitt moves to Los Angeles and becomes a licensed trainer and trains young athletes. Greg joins the MET-Rx direction. He is awarded the title of "Athlete of the Year", develops his own training program called "MFT28", which is quickly gaining popularity among bodybuilders. He attracts attention and often appears in magazines that write about healthy way life.Most of his time is taken up by training, but this does not prevent him from developing in other directions. He becomes the face of a project called "Thierry Mugler's Angel Men", and also acts as a guest model in commercials for such famous brands as ESPN, Calvin Klein, Old Spice, MTV and other world-famous companies.
Plitt graced the covers of fashion magazines more than two hundred times and participated in the filming of over thirty videos. In the United States of America, he was recognized as the most successful male model. He is the only one who managed to get on the cover of a famous fitness magazine for five years in a row.
Plitt has achieved tremendous success as an entrepreneur as well. Greg has launched several successful multi-million dollar projects, including Whey Up (a protein supplement) and Metaball (a multi-functional machine). Plitt's success was not limited to achievements in the sports and modeling fields. He was remembered by many for his roles in such films as Downhole Revenge, False Temptation, and Terminator: May the Savior Come. Greg has been invited to many popular television shows.
In 2014, Plitt was included in the list of the twenty-five most powerful men in the United States of America. This rating was compiled by the authoritative Fitness Magazine. He competed even with President Obama and such a cult actor as Will Smith. In the TV show EXTRA, Plitt was named the most eligible bachelor in the United States. According to the rating from the DNA publishing house, Greg entered the list of the sixty sexiest men in the history of mankind.
TRAINING..I train for 5 working days, each day training a specific muscle group. It looks something like this: chest, back, shoulders, arms, legs and at the end of each workout I spend 10-15 minutes on the abdominal area.
As a rule, I start on Monday and Tuesday I work out the chest, on Wednesday the shoulders, on Thursday - the arms, on Friday - the legs. Then everything starts all over again, as if in a circle. Those. on Saturday again the chest, and Sunday I start already with the shoulders and so on. As I said earlier, at the end of each workout, I devote 10-15 minutes to the press. Based on the fact that there are 3 main sections of the abdominal region, I focus on a specific area on day 1. For example, if on the first day I chose the lower part of the abdomen, then for 10-15 minutes, without rest, I begin to perform exercises only on this area - I raise my straight legs to the horizon, etc. I do 30-50 reps for each exercise.
You can see that my 5-day training regime is kind of circular. Those. after the 5th day, I return to the first and everything is new. Given that I have 4 rest days for a specific muscle group, I don't need days off. However, given the nature of my work and other daily hustle and bustle, there is always 1 day when I simply do not have time to go to the gym. I do not plan rest days, they appear somehow on their own.
MORE ABOUT TRAINING..
I start my workouts at 5:30 in the morning. At this time, every day I go to the gym, because I know that I will not find any other free time.
At first glance, this sounds shocking, I understand and do not deny that at first my body is sleepy and clearly does not want to train. But after a few weeks of training, my body adapted and now craves morning workouts. By exercising in the morning, I become faster, more active, mentally stable and more attentive. In short, my workouts work for me.
However, if I could say with certainty that I can train every evening, then I would most likely choose this option, because. after several hours of exhausting workouts, you don’t really want to go to work. It is better to go to bed and give the muscles a rest and the opportunity to grow, rather than a whole day of loads. But since these are just dreams and after the workouts there is a working sequence, then when I come home I drink a protein shake at night in order to help the muscles recover faster.
My workouts are not the same. I constantly change something - this does not happen intentionally, but arbitrarily, probably because I do not plan my workouts. I know that there is a chest workout today and I'm starting to do chest exercises. The differences can be not only in the fact that today I do the bench press, parallel bars, dumbbell layouts, etc., but in the next. times I do push-ups from the floor, push-ups on a fitball. It can also be the number of sets and repetitions, the order of execution, and other differences from the previous workout. Or, for example, you can take one day maximum weights, and next. just take the working weight and work out the muscles. This does not allow the body to enter the usual rut. Such workouts become more effective and do not let you get bored during training.
Plitt training program:
A FEW WORDS ABOUT CARDIO..
- Monday: morning - chest, abs; evening - swimming pool (45 min).
- Tuesday: morning - back.
- Wednesday: morning - shoulders, abs; evening - 8 km run.
- Thursday: morning - hands, abs; evening - swimming pool.
- Friday: morning - legs, abs.
- Saturday: morning - chest, abs; evening - walk with dogs (2 hours).
- Sunday: morning - back.
I always try to do cardio 3 days a week. Most of all I love swimming, like running, cycling and other analogues. Because swimming helps not only to develop endurance, but also to stretch the muscles, work them out. I usually do cardio workouts in the evening so I can go to bed with a clear conscience, knowing that in the evening workout I burned all the food that could be left after dinner. But still, before going to bed, I drink a protein shake 30 minutes before bed to provide the body with the necessary amount of protein.
NUTRITION..
Before training, Plitt drank a cocktail made from the following ingredients:
After completing a workout, Gregory drank a cocktail of:
- 50 grams of whey protein;
- 1 serving pre-workout complex (1-arginine, caffeine);
- 1 serving of creatine.
Intermediate cocktail Plitt prepared from:
- 50 g whey protein;
- creatine and glutamine taken in 1 serving;
- juice from a regular carbohydrate.
Among the foods that are rich in protein and contain a minimum of carbohydrates, chicken, peas, broccoli, corn, green beans, beef, and fish should be noted.
- 50 g casein protein.
In previous articles, you and I have already managed to get to know the unique one better, as well as examine it in detail. In today's final article in the "MFT28" series, we'll look at the diet Greg recommended during the program. Well, first things first.
The MFT28 meal plan will surprise you and challenge you at the same time. It's a combination of advanced supplements and nutrition old school- the diet of the "cave" man. Your diet will consist of 6 liquid supplements and 1 full meal. And remember, this is a hardcore, four-week strategy for top results, not a lifelong diet. It's not about what you eat, but what nutrients you get.
Most likely, you have never heard of such a power system before. You may be worried about losing muscle, or you may be a little skeptical. Think UNSTANDARD! A liquid diet will provide all the nutrients you need in a convenient, fast-absorbing form.. You may even be able to burn more fat and build more. muscle mass with this plan than to eat 5-6 times a day.
your body in certain time days, needs more food than anything else. Exercise creates demand. If you consume food that your body does not need, then it just does not disappear. More than likely, your body will process this food and store it as fat for later use as energy. The MFT28 Meal Plan GIVES YOU WHAT YOU NEED, WHEN YOU NEED IT.
You will only chew one solid food per day. Everything else is liquid. Liquids are easily absorbed by the body, and they deliver the right nutrients in precise amounts. Greg Plitt built this diet around what worked for him and what he thought would produce the most impressive results in 28 days.
When Greg consumed whole foods, he didn't eat anything packaged or processed. Greg believed in a high-protein, low-carbohydrate diet of meat, poultry, fish, dairy, and vegetables. And by the way, you don't have to limit yourself - consume as much meat and vegetables as you want.. EAT LIKE A LION!
DAILY DIET
- Liquid pre-workout food
- Liquid post workout food
- Liquid Intermediate Food
- Full reception
- Liquid pre-workout food
- Liquid post workout food
- Liquid food before bed
Pre Workout Shake
- Pre Workout - 1 Serving (Containing Caffeine & L-Arginine)
- Creatine - 1 serving
Post Workout Shake
- Whey protein - 2 scoops (40-50g)
- Simple carbohydrates - juices
- Creatine - 1 serving
- Glutamine - 1 serving
Intermediate Cocktail
- Casein protein - 2 scoops (40-50 gr)
Whole food - high protein, low carbs
- Choice of beef, fish, chicken
- Broccoli, green beans, peas, corn - can be mixed
Instruction
As always, don't forget to experiment and find out what works best for you. So if you feel that the MFT28 meal plan is not right for you, make changes to it, for example, replacing one or two meals from your usual menu with liquid supplements.
