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At t e n t i o n
Our guide’s content is not a substitute for professional medical care and diagnosis. If in any doubt whatsoever, have poor health, or pre-existing mental or physical conditions/injuries do NOT attempt the training or dietary plan without clearance from your physician or doctor first. We are NOT medical experts nor do we purport to be.
As with any training programme by participating you knowingly and voluntarily assume all risks associated with such exercise activities. LDN Muscle accepts no liability for any injury, loss or damage resulting from physical exercise. By following our guide you knowingly and voluntarily assume the inherent risk of physical/resistance training. When training you should do so in a safe and controlled environment, ensuring you have supervision and are assisted by another competent/qualified gym assistant when required. At no time should you attempt to perform such activities alone and unsupervised.
Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice immediately and do NOT proceed to partake in any activity.
Any supplements featured within the guides are optional and must be taken in strict accordance with manufactures recommendations, if in any doubt always consult a physician. Always ensure your technique is correct, train within your own capabilities and observe any safety practices/code of conducts present within your own gym.

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cutting guide v3

About Team LDNM
We are two sets of brothers from South West London – comprising of the
Bridger Brothers, Lloyd and Max, and the Exton Twins, James and Tom.
We have trained together for years – each with a slightly differing background but the same goal: a natural, lean and aesthetic physique. As a group, we have all been heavily involved in weight training and promoting the often-overlooked importance of general health and fitness.
Having all extensively trained for a number of years and had to fit this initially around full time University education and sport, and now around our full time professions and social lives, we whole heartily empathise with the juggling act that is required. We create all our guides with this firmly in mind.
We all approach areas from a slightly different angle, we all have our own positive and negative experiences to draw on when providing practical advice and opinions about both training and nutrition. This valuable knowledge, gained over years of experience will help you reach your training goals and develop the lean and natural looking muscular results that we all strive for. With advice and tips to suit everyone, no matter what your starting point is.
We are, and always have been 100% natural, using only legal, commonly available supplements- strictly no pro-hormones, steroids or performanceenhancing drugs. We are intent on spreading the natural ethos we all uphold.
LDNMuscle aims to open people’s eyes to the dishonesty, false claims and naturally unattainable physiques that are sadly often mis-sold to people with a gimmicky supplement or generic one size fits all plan.
We at LDNMuscle are also 100% independent, having repeatedly turned down various sponsorship offers – this allows us to give unbiased, simple, honest and realistic advice. We chose to distance ourselves from supplement companies as we believe the vast majority attempt to sell customers the ‘dream’, as does much of the fitness industry as an entirety. We became highly frustrated and increasingly disenchanted with an industry commonly fortified by unjust, bold and spurious claims.
We’re all proud to practice what we preach- our muscular gains have not been drastic over a period of months, we have had to work hard year on year, learning from our mistakes and determining what kind of training and nutrition works for us; all four of us with different genetic strengths and weaknesses.
Unlike many other companies, LDNMuscle offers unrivalled advice, support and motivation with NO hidden agendas.
Best of luck on achieving your health, fitness and aesthetic goals, we wish you every success from all of us here at Team LDNM:
Lloyd, Max, James & Tom.

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Acknowledgements
Thank you to Charlotte Parsons for her photography, post production work and help in designing the Cutting Guide V3.
Thank you to Simon Howard at SNH Foto for his excellent photography used within the Cutting Guide V3.
Thank you to Physique Warehouse Gym for the use of their fantastic facility.
Their contact details are as below:
• Website
• Facebook
• Twitter
• Address: 112 Down St, West Molesey, Surrey KT8 2TU
• Telephone: 020 8979 2245
Thank you to the food and supplement companies that have aided us in creating exclusive LDNM Discounts available only to owners of the Cutting Guide V3. You won’t find discounts and bundles like this anywhere else!
• Musclefoods
• Genetic Supplements
• MyProtein
• The Protein Works
• Go Nutrition

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Welcome
Congratulations on making the educated choice and purchasing the Worldrenowned LDNM Cutting Guide V3!
The success of the Cutting Guide V2 was, and still is, unparalleled across the fitness industry; so if you are new or loyal to the LDNM Movement you will not be disappointed by the content, support or results that come with the Cutting
Guide V3. This edition is a step up from the Cutting Guide V2, and as ever you can expect epic results that come as standard with all of our Flagship Guides.
Training, nutrition, exclusive LDNM discounts, health and well-being, how to effectively track your progress and MUCH more is covered in this 100+ page interactive guide, designed to get you lean and fit in the most optimal, sustainable manner possible.
We love to see, hear and read about the progress you make using our guides, so please don’t hesitate to send in your transformation photos and testimonials to results@ldnmuscle.com. You can also contact us via Twitter, Facebook and Email at any point for advice or to share your results at any point- we endeavour to reply as soon as possible.
Stay consistent, eat well and train to your fullest, and we are confident you will make noticeable progress towards the physique you desire.
Good luck, all the best and we look forwards to helping you transform over the next 18 weeks and beyond!
Lloyd, Max, James & Tom.

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Contents training programme supplements & discounts h e a lt h & w e l l- b e i n g tracking your progress nutrition WORKOUTS
W H AT N E X T ? glossary 06

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07
18
26
37
43
68
118
122

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Training programme
Cutting isn’t about excessive cardio, feeling lethargic and faint and entering a frightening calorie deficit.
The Cutting Guide V3 training programme is specifically designed to ensure your cut is both healthy and sustainable. Our multi-phased training programme ensures that you reach your aesthetic potential without risking a premature plateau or worse still, regression. 07

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9
13

8

12
16

6

5

15

2

1

17

14

10

7

3

VOLUMEPOWERSTRENGTH
HYPERTROPhY HYPERTROPHY WEEK
WEEK
WEEK

18

11

4

TA P E R W E E K

ACCUMULATION

INTENSIFICATION

ACCUMULATION

LIFTING
PHASE

Training Programme

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Legs (hamstrings) & abs wed

Chest,
Back, traps shoulders &
& biceps triceps TA P E R
(WEEK D)

Lower Body
1

Legs (hamstrings) & abs Rest

Upper body Lower body power power

Upper Body 1

Rest

Chest,
Back, traps shoulders &
& biceps triceps tue

STRENGTH
(WEEK C)

VOLUMEHYPERTROPhY
(wEEK A)
POWERHYPERTROPhY
(WEEK B)

mon

Rest

Upper Body 2

Back & arms

REST

thu

s at

rest

Legs & abs

Shoulders & Legs (quads) arms & back

Lower Body
2

Chest & shoulders Shoulders & Legs (quads) arms & back

fri

Rest

Metabolic
Circuit

Rest

Rest

sun

Training Programme

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Training Programme
THE Cutting Guide V3 TRAINING PROGRAMME
The Cutting Guide V3 isn’t your typical ‘cutting regimen’ or ‘bodybuilding split’. It works by methodically varying rep ranges we are able to overcome many problems encountered by these archetypal training styles and maximise our potential for fat loss and lean gains.

H O W D O E S T H E C U T T I N G G U I D E V 3 p r o d u c e S U C H G R E AT R E S U LT S ?
As with all our guides, they give such great results because of the prior research, testing and thought that goes into all the aspects that they encompass.
Designing a training programme for the best results is pointless if it isn’t enjoyable and adaptable to real life! We take these factors into account, combined with our own experiences, in each and every aspect of this guide.

W H AT M A K E S T H E C U T T I N G G U I D E V 3 T R A I N I N G P R O G R A M M E D I F F E R E N T ?
Combined with a realistic approach to training, the Cutting Guide V3 manipulates the following training variables:
• Load
• Volume
• Tempo
• Muscle action
• Rest intervals
This provides you with constantly varying stimuli.
The use of different training loads and phases over time allows us to create periods where there is a high accumulation of fatigue that is necessary to force the body to adapt, which, when coupled with strategic taper weeks, provide the greatest results.

WHY DOES THE TRAINING PROGRAMME HAVE DIFFERENT WEEKS?
Traditional training programmes will have you follow the same 1 dimensional routine from 4-12 weeks, but due to the body’s ability to adapt these plans quickly become ineffective and only result in small/nominal gains. By changing the focus for the differing weeks, we minimise the risk of plateauing and increase the potential of making/maintaining gains in size, strength and power.

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Training Programme the DIFFERENT LIFTING PHASES explained
In the training calendar you will have spotted the different ‘lifting phases’namely accumulation and intensification- this is how they differ from one another. Accumulation – The focus here is on a high training volume. If you are performing 4 sets of 12 reps on an exercise, you should use the same weight for each set, aiming to reach failure on the last set.
Intensification – The focus here switches to lifting the heaviest weight possible. If you are performing 4 sets of 12 reps on an exercise, you should increase the weight each set, aiming for the final set to be the heaviest weight you can use for 12 reps (you may have heard this referred to as a ‘pyramid set’).
As an example, if you were doing 4 sets of 12 reps on bench press these are the different weights you would use:
Accumulation – 4 sets, all at 60kg
Intensification – first set at 40kg, second set at 50kg, third set at 60kg, fourth set at 70kg
Be sure to change your mental attitude when changing phases. Both hurt, but you have to be willing to push yourself hard every session, every exercise of the intensification phase. You should approach each exercise as if you are aiming to set a personal best on the final set.

GOING TO FAILURE
Failure is where you can no longer perform any repetitions of said exercise while maintaining safe and proper form. This doesn’t always mean performing the full range of motion; on machines and isolation exercises you can safely perform partial reps (reps where you can no longer complete the entire range of a motion) to failure (where you eventually can’t move the weight at all) without risking injuring yourself.

PRACTICING PROGRESSIVE OVERLOAD
Progressive overload is simply increasing the weight you are lifting for each exercise at regular intervals of your programme. Your body will quickly become conditioned and adapt to your training, so you need to do this in order to reduce the chances of plateauing. You should try to increase the weight used for each exercise by 2.5-5kg every training cycle.

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Training Programme
CARDIO ON THE CUTTING GUIDE V3
Thought you were going to get away without doing any cardio? Afraid not! If you want to lose body fat at a good rate, you are going to have to do your cardio!

WHERE ARE THE CARDIO WORKOUTS in the guide?
They are right here, just after the weights workouts.

W H AT D AY S S H O U L D Y O U P E R F O R M C A R D I O ?
We haven’t expressly stated which days cardio should be performed on as everyone’s schedules are different. Fit your cardio in at the most appropriate times for you, ideally in a separate session to your weights, but it is fine to add on to the end of these sessions if you are pushed for time.

WHICH FORM OF CARDIO IS BEST?
HIIT and LISS both have their advantages, but we lean towards HIIT for its time efficiency and effects on increasing metabolism. We generally perform 1-3 HIIT sessions and 1 LISS a week.
If you can’t perform one type of cardio for any reason, it is fine to make all your sessions HIIT or LISS.
Remember: Always consult a doctor or physician before embarking upon any exercise programme, especially those that require high levels of exertion such as HIIT.

HOW MANY SESSIONS SHOULD YOU PERFORM A WEEK?
This depends on your starting point. More conditioned (fitter) individuals will see the best benefit to time ratio from starting with 2-3 cardio sessions a week.
Whereas, less conditioned individuals will see the best benefit to time ratio from
1-2 cardio sessions a week.
We advocate starting with the least amount of cardio that gives the best results, because as you become more conditioned (fitter) and leaner, you will have to add additional intervals (and eventually another session) to continually lose body fat. Increasing from 3 to 4 sessions a week is more manageable than increasing from 4 to 5 sessions, or even 5 to 6 sessions.

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Training Programme
WHICH CARDIO SESSION SHOULD YOU PERFORM?
The session you choose is down to you, depending on the equipment available and personal preference. If you’ve only got 20 minutes spare or can’t make it to the gym for a cardio session, do home tabata or outdoor sprints. Whereas if you want to beast yourself down the gym, do treadmill pushes or cross-trainer HIIT!

CAN YOU REPLACE CARDIO WiTH SPORTs OR FITNESS CLASSES?
Yes. Less intense activity such as a long run, cycle, even yoga can be good replacements for LISS. Football/rugby training, spinning and circuit classes can all be good replacements for HIIT, as long as they are intense enough!
But, be sure to do 1 ‘true’ HIIT session a week.

DOES LISS NEED TO BE PERFORMED FASTED?
There is a literature review from highly respected sports scientist Brad
Schoenfeld that suggests LISS burns equal amounts of calories from fat whether performed fasted or fed.
So arguably it comes down to personal preference whether you prefer to do steady state cardio fasted (first thing in the morning, before food) or fed at another point during the day.

PRACTICING PROGRESSIVE OVERLOAD WITH CARDIO
You should aim to increase the length of your HIIT sessions by 1 interval, and
LISS sessions by 2-4 minutes every 3-4 weeks.

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Training Programme
EXAMPLE SCHEDULES
We have included example schedules to show how you can build the
Cutting Guide V3 programme around your own routine.

Example schedule 1

mon

tue

wed

thu

fri

s at

sun

am

Chest, shoulders & triceps

Back, traps Off
& biceps

Rest

Shoulders
& arms

Football match (HIIT/LISS)

Legs
(quads) & back pm

Crosstrainer
HIIT

Football training (HIIT)

Legs (ham- Rest strings) & abs Off

Off

Off

mon

tue

wed

fri

s at

sun

Swimming
HIIT

Chest, shoulders & triceps

Back, traps Legs (ham- Off
& biceps strings) &
Cycling
abs
HIIT

Rest

Cycle
(LISS)

Off

Off

Off

Off

Shoulders
& arms

Rest

Off

mon

tue

wed

thu

fri

s at

sun

Rest

Outdoor
Sprints

Off

Off

Home
Tabata

Rowing machine HIIT

Off

Rest

Shoulders
& arms

Legs (ham- Back, traps Off strings) &
& biceps abs Legs
(quads) & back Chest, shoulders & triceps

Example schedule 2

am

thu

pm
Example schedule 3

am pm 14

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Training Programme
FAQs
We aim to answer every frequently asked nutrition question in this section, so please be sure to read through thoroughly before tweeting or emailing us.

CAN YOU WORKOUT 4 TIMES A WEEK?
This is fine to do. We recommend removing either Shoulder & Arms or Legs
& Back from Week A (dependant on which you enjoy training more, or that needs more work), combining the Upper Body Power and Lower Body Power compound exercises from Week B into one workout, removing the metabolic circuit workout from Week C and removing either Shoulder & Arms or Legs &
Back from Week D.

CAN YOU MOVE THE WEIGHTS SCHEDULE AROUND?
The weights schedule is a SUGGESTION. See the example schedules, above, for an idea of how flexible the programme is.
The most important factor of the programme is that it fits your lifestyle. If you prefer to only workout on weekdays simply move your rest days to weekends.
Play football on Saturdays? Move legs to Sunday. Just be sure to allow 48 hours between training the same body part twice.

WHY DOES THE CUTTING GUIDE V3 HIT MUSCLE GROUPS TWICE A WEEK?
A typical bodybuilding style split of chest Monday, back Tuesday, leg Wednesday and so forth works ok for ‘chemically enhanced’ bodybuilders as they have an enhanced capacity for growth.
Through our cumulative training experience, we have found increased training frequency (with enough volume) to provide better results both in terms of muscle growth and fat loss due to the increased stimuli provided to the muscles. WHY IS THERE STRENGTH TRAINING IN THE CUTTING GUIDE V3?
Too many ‘cutting’ programmes neglect strength training when trying to lose body fat, opting instead for higher volume training. While this may lead to more calories being burnt it doesn’t efficiently maintain muscle strength, and if you have ever done a sustained cut (calorie deficit diet) you will know maintaining strength and energy levels is hard to do. While a decrease in strength does not directly lead to muscle wastage it will mean you have to use lighter weights for other workouts, providing less stimulation to the muscles so there is less capacity for maintenance or growth.

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Training Programme
W H AT I S M O R E I M P O R TA N T: W E I G H T O R F O R M ?
Learning to lift weights with correct form is the most important skill when you start in the gym in our opinion. Lifting with incorrect form stimulates less (of the target) muscle fibres, leading to less calories burnt and decreased potential muscle growth, while increasing the chances of injuring yourself.
That being said, you need to steadily increase the weights you are lifting over time and be prepared to push yourself to failure to continually progress.

WHY ARE THERE NO SUGGESTED WEIGHTS FOR EACH EXERCISE?
Everyone following the Cutting Guide V3 will be of a different strength, so it is pointless for us to say ‘use the 10kg dumbbell for 12 reps of hammer curls.’
Inevitably the suggested weight would be too heavy or too light for the majority of people.
We have suggested the percentage of your 1 rep maximum (for the given lift) you should be using for each exercise, but again, this is merely a suggestion. If you can lift more than the suggested percentage for the given number of reps, lift more. If you can’t lift as much as suggested with good form, lift less weight. It comes down to you making the decision based on your own capabilities.

C A N YO U S K I P T H E P O W E R W O R K A N D TA P E R W E E K ?
Both of these are important aspects of the training programme which cannot be overlooked if you want to make the best progress on the Cutting Guide V3; although if you do not like the power work in Week B this can be replaced with regular hypertrophy sets (2-4 sets of 8-12 reps).

C A N YO U R E P E AT A P H A S E ?
If you really enjoy a week, you can repeat it! Although we urge you not to skip one week in order to repeat another.

W H AT I F YO U M I S S A W O R KO U T ?
It happens to everyone; something crops up and you have to miss your session.
Don’t beat yourself up over it, either find a time to do that workout later in the week or accept you missed it and move onto your next scheduled session.
For more about what to do if you are having a bad week, read this article.

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Training Programme
W H AT I F YO U H AV E T O S T O P M I D - W E E K ?
If for any reason you have to stop training mid-week and subsequently miss the remaining sessions, we recommend starting that week’s training from the beginning when you get back in the gym.

CAN YOU TRAIN IF YOU GET ILL?
This is a personal call; but we would advise refraining from training if you are at all unwell. Be sure to rest up and visit a doctor if the symptoms persist.
Be respectful of other gym users; it is unfair to expose them to any contagious illness you may have.
For more on training with with a cold, read this article.
If you are out of training for several weeks due to illness, rather than jumping straight back into the full programme we suggest you perform one Taper Week
(Week D) before returning to full training.

IF YOU ARE NEW TO LIFTING, WILL THE TRAINING PROGRAMME BE TOO MUCH?
If you are new to ‘proper’ training- we advise doing the taper week twice as acclimation (avoid going to failure!) before embarking on the full programme.
The key focus here should be on learning the correct technique for the all lifts.
Don’t be afraid to ask the gym staff if your form is right!
You can also take additional taper weeks (after weeks 7 and 14) if you feel the need, as proper recovery is paramount for sustained progression.

W H AT I F YO U C A N ’ T P E R F o r M A N E X E R C I S E ?
No exercise should cause you excessive discomfort or pain – even ‘key’ exercises such as squats and deadlifts can be replaced.
See our substitute exercises section for a list of commonly asked for replacement exercises. If there isn’t a listed replacement exercise, Tweet us and we will get back to you as soon as we can.

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Supplements and discount codes
One thing’s for sure, there is no natural
‘miracle’ supplement that will, of itself, get you massive and lean. We remain deliberately unsponsored and independent to ensure our advice and recommendations are always honest, unbiased, genuine and based on our own personal experience
That being said, with an effective training and diet plan, there are a few core supplements that we believe can help optimise your progress.

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Supplements and discount codes
Our view on supplements
Supplements are a contentious point for us here at LDNM. Cumulatively we have spent over 20 years using supplements and have probably wasted thousands of pounds buying them. We still buy our own supplements, but only from companies that we feel produce high quality products at a reasonable price. We avoid eating cheap, processed foods full of poor quality ingredients, so why would we consume poor quality supplements?
Remember, no supplements are necessary to make aesthetic improvements, but some are useful convenience tools and may help optimise your progress on the guide. We have separated those we use into two different ‘tiers’- ‘Tier One’ are our core supplements and we prioritise these over ‘Tier Two ’ supplements which are less fundamental to our routine. Please note; if you are in any doubt with regards to supplementation we advise you adhere to the manufacturers recommendations, or contact them directly.

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Supplements and discount codes
TIER ONE SUPPLEMENTS
C r e at i n e
Creatine has been the most studied supplement in sports science. Creatine is natural and is NOT a steroid. It DOES NOT build muscle, but provides your muscles with the capacity to derive more energy in short bursts. This will allow you to work out at a higher intensity for longer, giving you the potential to stimulate more protein synthesis, leading to more potential muscle growth.
Supplementing with 3-5g a day will achieve 100% muscle saturation.
We take 3-5g in water or with a shake post workout or at breakfast on nontraining days. We recommend taking a 2 week break after 6-8 weeks continued use. If you want to know more about creatine, read this article.

Whey protein
When milk goes off and it separates into two layers- a white solid which settles to the bottom and a translucent yellowish liquid that floats on top- this liquid is impure whey protein. But even if you are in desperate need of protein we advise you don’t drink it, it tastes awful!
Whey protein has an excellent amino acid profile, high in leucine, which initiates protein synthesis quickly. There are two main forms– whey CONCENTRATES and whey ISOLATES. Whey isolates have a more advanced filtration method so the protein powder is often more ‘pure’- containing less sugars and fats- and is more bioavailable (more of the protein is converted into muscle tissue). So if you opt for a whey isolate, you may be getting more protein for your pound! (If you are lactose intolerant, stick to whey isolates as these have lower levels of lactose). Watch out for companies that add poor quality ‘filler proteins’ such as soy and pea so they can cut costs. Companies aren’t required to list the ingredients they put in supplements in order of most-to-least abundant (unlike on food packaging). So even if soy is at the end of the ingredients list, it may still be present in high quantities.
We utilise whey protein shakes as a convenience tool to make up our protein macros when we are on the go, or in a rush.

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Supplements and discount codes
BCAAs
Plasma leucine levels are elevated when we eat a meal (that contains leucine!), stimulating protein synthesis. Once plasma leucine levels reach or exceed the
‘leucine threshold’ your body has been signalled to perform the maximum amount of protein synthesis and any additional leucine (from extra protein) will have little additional affect. Plasma leucine levels gradually fall as your body utilises it for protein synthesis or production of energy, so once they return to baseline values, we eat again!
When we work out, we are damaging and breaking down muscle and we are also using a lot of energy. The body will use plasma glucose and plasma leucine for energy at this point; so to minimise the amount of protein our body breaks down while working out we take an ‘intra-workout’ BCAA supplement
(drink or tablets). Pure BCAAs are highly available so make their way into the bloodstream quickly, elevating plasma leucine levels and ‘switching on’ protein synthesis to avoid potential muscle catabolism.
We take 6-8g of BCAAs intra-workout (a dose larger than 4g of leucine will have little additional effect).
If you want to know more about BCAAs, read this article.

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Supplements and discount codes
TIER two SUPPLEMENTS
Dextrose
When you work out, you use energy; the longer, more intense or higher the volume within the session, the more energy you will use. When we feel our energy start to drop, so too does the intensity of our session. When intensity drops, so does your performance, resulting in a decreased potential for muscle growth and fat loss.
Simple carbohydrates provide a fast digesting energy source and consuming these during your workout allows you to maintain a higher level of performance for longer. There are plenty of expensive, fast digesting carbs on the market but as far as we are concerned they offer little benefit over dextrose for a huge increase in price.
We take dextrose intra-workout, the amount determined by our macros.

I n s ta n t O at s
Instant oats are an incredibly convenient; low GI, easy to transport and high in carbohydrates per 100g. Rarely leaving you feeling bloated, and reasonably low in fat, they are our go to carb source.
We take them at any meal, or on the go, if we need to make up or bolster our carbohydrate macros.

ZMA
Zinc is important for almost all metabolic processes, especially protein synthesis and the maintenance of a healthy immune system, while magnesium helps regulate electrolyte balance, energy production and neuromuscular function.
ZMA is a specific blend of zinc and magnesium designed to support these processes and many (including us) note sensations of deeper sleep when supplementing with it.

Pre-Workout
Pre-workouts have become a staple addition to the supplement stack of any boy who has been to the gym more than twice in his life.
With an ingredient list longer than your arm and a promise that the heftier the price tag the more energetic the high will be, our experience is that preworkouts can be useful on occasions when you are incredibly tired- but persistent use can leave you dependant and contantly feeling lethargic. For this reason we advise you use them sparingly.
Remember; the main ingredient of legal pre-workouts is caffeine. If you want to save yourself money and buy caffeine tablets (assess your caffeine tolerance, starting with 50mg pre workout) - or keep things simple with a double espresso.
We take these 30 minutes before working out.

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Supplements and discount codes
FAQs
These EXCLUSIVE CUTTING GUIDE V3 DISCOUNT CODES can’ t be found anywhere on the internet. They are all re-useable and will save you a small fortune on your diet and supplements in the long run!
PLEASE NOTE; THESE DISCOUNT CODES WILL ONLY BE EFFECTIVE IF YOU
ACCESS THE COMPANY WEBSITES THROUGH THE HYPERLINKS PROVIDED
IN THIS GUIDE! CODES ARE CASE SENSITIVE AND BE SURE TO REGISTER
WITH EACH COMPANY WHEN PLACING AN ORDER!

MUSCLEFOODS
Musclefoods deliver the highest quality and best value meat we have come across by a long-shot, straight to your door! Stop dragging yourself around the local supermarket where you will be paying nearly double the price for your meat (which then shrinks to half the size when you cook it!).
Musclefoods also supply varying fish, exotic meats, liquid egg whites, nut butters, coconut oil, seasoning and a whole host more.
SIMPLY CICK THE CODE BELOW IN BLUE AND ENTER IT
AT THE CHECKOUT (please note the code is only valid if you click the link below first).

LDNMCGV3
To give you £5 off your order (when spending over £75).
We have also negotiated an EXCLUSIVE CUTTING GUIDE
V3 BUNDLE which covers all your meaty needs and also treats including Whey Hey ice cream and Quest Bars at a discounted price.

CUTTING GUIDE BUNDLE
YOU CAN USE THE BUNDLE IN CONJUNCTION WITH
THE DISCOUNT CODE, SIMPLY CLICK THE BUNDLE LINK
ABOVE AND ENTER LDNMCGV3 AT THE CHECKOUT.

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Supplements and discount codes
GENETIC SUPLEMENTS
Genetic Supplements are undoubtedly one of the most advanced sport-supplement companies out there, taking pride in delivering the highest quality products and fantastic customer service. All their supplements are
HFL tested so are safe for drug tested athletes to use – probably why so many GB athletes choose to use them.
Check out our two favourite products, Sustain 2.0 and
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Supplements and discount codes
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Go Nutrition offer a fantastic range of flavours as well as innovative products such as ‘Ambient Liquid Egg Whites’ and ‘Cream of Rice’. Also, they declare to be the only sports nutrition retailer that labels their products with, exactly, what is used and in descending order.
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H e a lt h & W e l l - B e i n g
In addition to training to your optimum and eating well, if you supplement with the right micronutrients, stay conditioned and maintain a constructive balance in your life, you will help keep your progress both consistent and sustainable. Creating an optimal environment for continuous, uninterrupted progression.
This section examines some simple ways to maintain your health and wellbeing, and effective self preservation of mind and body; to keep you motivated, energised and reduce the chances of injury and illness. All with the common aim of continuous progression.

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H e a lt h & W e l l- b e i n g
W h y g e n e r a l H e a lt h a n d W e l l - B e i n g i s i m p o r t a n t
Maintaining your health and well-being is of paramount importance to any dedicated trainer, but arguably even more so for those looking to drop body fat in an effective and sustainable manner. When in a ‘cutting phase’ it’s all too easy to drop fats, carbs and your favourite foods to a bare minimum in search of fast results. This is all too common with the average guide or ‘X Days Plan’, which often don’t consider your immediate, or long-term physical and mental well-being. This is why we pride ourselves on producing sustainable guides, with inclusive diet plans and flexibility within both training and nutrition- allowing incorporation of your favourite treats, and creating a healthy relationship with food.
Ensuring you supplement the right micronutrients, stay conditioned and maintain an effective balance in your life, will help keep progress consistent and sustainable; ultimately creating a more optimal environment for efficient linear movement towards your goal(s)!
Below we will detail varying ways to preserve your health and wellbeing; helping ward off fatigue, mood swings and keep you making decent headway.

T h e I m p o r ta n c e o f H y d r at i o n
Staying well hydrated is important in a mental and physical sense; aiding concentration and effectively allowing every metabolic function within the body to occur. Dehydration effectively makes the body and brain run below normal capacity, thus performing below optimal levels: something we do not desire!
• Aim for between 2.5 – 4.0 litres of water per day. Larger men towards the higher end of the spectrum, and lower for smaller men. If you are very active, or live in a hotter climate than the UK, aim towards the upper end of the scale.
• Being well hydrated reduces the likelihood of muscular injury, illness, headaches and ultimately the chances of regression or slowed progress towards your goal.
• Drinking a cool pint of water upon waking is a great way to re-hydrate and wake yourself up in the morning.
• Taking a large bottle of water with you to work during the day is good practicemarking lines for how much you should have drunk by a certain time of the day is also a shrewd move.
• Staying well hydrated also reduces the feelings of hunger. Thirst can often be mistaken for the need to eat, and can lead to slowed progress through unnecessary calories consumed when snacking.

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H e a lt h & W e l l- b e i n g
Time to Check Yourself: Have the Balls!
Guys, we all know how long we spend in front of the mirror looking at ourselves… So there really is no excuse not to find the time to check yourself.
We aren’t scare mongering you, but testicular cancer is more prevalent in younger males (85% of cases in men between 15-45 years old), so please don’t overlook the importance of a thorough monthly check(s).
Remember to ask yourself are your balls in good shape too!?
Here is some guidance:
• Firstly don’t be alarmed- it is perfectly normal for one testicle to be larger than the other, and or sit higher or lower.
• Your testicles should feel smooth without any lumps or bumps, and firm but not hard. You may feel a soft tube at the back of each testicle- this is perfectly normal. • The best time to examine yourself is after a warm bath or shower. Hold your scrotum in the palm of your hand and use your fingers and thumb to gently feel each testicle.
• If you feel any lumps or swellings in either testicle, or notice any changes in the shape or size of your testicles, see your GP as soon as possible.
If you need any further guidance, watch this demonstrative video.
Please remember that for every guide bought LDNM will donate £1 to the charity for testicular cancer, BallBoys. Please join us in supporting such a worthy cause, find out more please click here.

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H e a lt h & W e l l- b e i n g
F r u i t a n d V e g e ta b l e s
We are all guilty of neglecting fruit and vegetables at times here at LDNM.
Focusing on hitting calories and macros- getting in your carbohydrates, fats and protein- sometimes leads to forgetting to utilise an array of vegetables.
However we do suggest hitting at least 5 portions of fruit and vegetables daily when possible:
• Fruit and vegetables are great sources of fibre. A healthy amount of fibre in one’s diet has been proven to help maintain gut health, prevent constipation and reduce the risk of developing Bowel Cancer.
• They contain a vast spectrum of micronutrients; meaning utilising a wide range of fruit and veg is a good idea.
• Vitamins and minerals (micronutrients) are required in small quantities to stave off illness and disease, whilst helping maintain a normal metabolism.
• Fruit and vegetables, alongside adding a variety of colours, taste and micronutrients, are filling and some very sweet- reducing hunger and sugar cravings. • Fruit and veg also have a strong placebo effect, helping you feel better in a mental sense alongside the physical benefits.
• We would advise limiting fruit to 2-3 pieces daily, given the sugar
(carbohydrate) content is still high. Also high amounts of fruit may cause digestive issues, discomfort and have a laxative effect in higher quantities. We prefer 1-2 higher fibre fruit options per day.
• If you really cannot stand eating vegetables, we suggest blending them with flavoured whey protein and ice water. Spinach, kale, cabbage, carrot, cucumber, courgette and broccoli all have very little flavour when blended, so become almost unrecognisable as part of a green protein smoothie.

D i e ta ry F i b r e
Technically a carbohydrate, fibre can be sub-categorised into two groups: water insoluble and water soluble (both have different properties) which are key to maintaining a healthy digestive tract.
• Wholegrain foods are a great source of fibre given their unprocessed format.
These include foods such as beans, pulses, some breads, fruits and vegetables.
• A healthy level of dietary fibre can help protect against various types of cancer.
• More benefits include controlling blood cholesterol levels, sugar regulation and increased satiety- all assisting with weight management.
• Fibre intakes for different weights are laid out under the fibre macros. If you are consistently falling short of the correct amount of dietary fibre, supplements such as oatbran or Optimum Nutrition Fitness Fibre can be added to your diet to help reach your target.

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H e a lt h & W e l l- b e i n g
M u lt i v i ta m i n s a n d M i c r o n u t r i e n t S u p p l e m e n tat i o n
Supplementation with micronutrient pills, effervescents and tablets is debated, but introducing a wider spectrum of beneficial micronutrients into your body can yield, at least, a mental boost.
• Vitamin C and Echinacea are very good to take through the winter months at least. They’re suggested to ward off the common cold and improve recovery time from illness.
• Iron and Zinc have also been shown to be low in the average man; with benefits including reducing the risk of some cancers and upholding fertility.
• Ultimately the commonly marketed vitamins and minerals have the widest range of health benefits, and for the best price, so an all in one such as OptiMen from ON or from your local Chemist is a good investment.

V i ta m i n D 3
Vitamin D3 is naturally produced in the body when the skin is exposed to sunlight of a high enough intensity. Given the UK climate, and tendency for bad weather and low light over the winter months (and beyond!), it is a sad truth that many of us are deficient in vitamin D3.
• 10-15 minutes of exposure to direct sunlight per day is recommended for lighter skinned people, however those with darker skin living in some temperate regions will need slightly longer exposure- suggesting they will be even more deficient in vitamin D3.
• Alongside enumerating health benefits including staving off illness and disease, healthy vitamin D3 levels or supplementation have also been suggested to aid in fat metabolism.
• We supplement 1000-2500 Iu of vitamin D3 daily with breakfast- as a liquid or tablet. 30

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H e a lt h & W e l l- b e i n g
Building Sport into your Routine
With regards to health and fitness, and life in general, you have to make time for the things you love. For example 2 x 1 hour games of football a week, rugby, boxing or an exercise class- these can all fit into a resistance training routine, even one aimed at reducing body fat whilst maintaining muscle mass, without it becoming catabolic.
• Sports training can directly replace cardio sessions, as can exercise classes; very intense sessions replacing HIIT and less taxing bouts of sport replacing
LISS.
• Resistance sessions may also be moved around to incorporate your sport, or replaced entirely during periods of high commitment to your given sport.
• If playing a higher level of sport consider restructuring the weekly schedule to best fit your needs; i.e. legs, chest or shoulders the day before a big rugby match or the day of the week you compete would not be ideal! Thus adjusting the workout schedule to fit your lifestyle and commitment is a good move; of course we can assist you with restructuring the workout schedule if necessary!
• If you want to maintain a high level of performance when playing or competing, you should eat around the event as you do around a weights workout. Your total macros should be the same as a training day and you should also consume dextrose and BCAAs during your sport as you would during a workout – this is all described in detail in the nutrition section!

Body Acne
This is a common skin disease that affects some more than others, but we can take steps to lessen the frequency and intensity of outbreaks. It intensifies when skin pores become blocked with dead skin cells, excess (sebum) oil and or bacteria- emerging as a series of spots on the back, upper chest, shoulders and face. To reduce the chance of acne and skin inflammation we can take some very simple steps in order to keep the skin clean and healthy;
• Wear clean clothes for each training session- particularly on the top half.
• Shower soon after a training session- or when becoming particularly sweaty at work. • Use dermatologist approved sprays, scents, bodywash and moisturisers so as not to aggravate sensitive skin and areas.
• Avoid wearing tight fitting, thick clothing when possible- especially items that are in direct contact with the skin such as some warm base layers and leather clothing. • Change your bed linen and towels completely every 4-6 days.
• Excess protein, sugars and fats can also cause outbreaks, so try to abide by the macros suggested for you where possible- this includes alcohol binges.

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H e a lt h & W e l l- b e i n g
M a i n ta i n i n g a H e a lt h y B a l a n c e w i t h i n Y o u r L i f e
Achieving and maintaining a healthy balance between your social life, profession and passion for health and fitness (and sport) is a very tricky process.
Configuring how to effectively proportion your time- without neglecting one area- involves planning ahead of time. This can be simply achieved by buying a diary, and prioritising things by importance. You will then be left with a log of your actions once the day, week or month has passed, giving you the ability to to evaluate your time-management and if you have been neglecting an area, or worse yet, a person(s) in your life in search of a shredded physique.
This isn’t to say you shouldn’t see your health and fitness as of little importance, rather you shouldn’t neglect other areas of your life because you are committed on chasing goals and targets. This problem is more commonly experienced on cutting phases, especially with plans that preach to eat only ‘clean foods’, do cardio 1-2 times daily and cut carbs back to a bare minimum- this is why we always create schedules, diets and training with flexibility in mind for working people. Sustainability is the key! We want you to complete this 18 week plan and not rebound immediately afterwards; having learnt more about training and nutrition, and how to include your vice foods within your diet without damaging your progress towards your goal.
• If you are constantly late home or to see your girlfriend/boyfriend, or even skipping visits to your parents or grandparents because of the gym, step back and look at the bigger picture. Is cutting short or missing one session, for the sake of your loved ones, really going to affect your aesthetics in the long run?
• For more information on this topic please read this article.
• For more information on how to introduce friends and family effectively into the Health and Fitness Lifestyle please read this article.

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H e a lt h & W e l l- b e i n g
Drinking; Alcoholic, Energy and Soft Drinks
To lose body fat you have to be in a calorie deficit, and to lose body fat whilst maintaining muscle mass and strength you must do this with a specific macro breakdown and correct food timings- in order to achieve optimal results. Some drinks have a very high calorie content, easily pushing one over on energy and carbohydrate intake.

Alcohol
You may have seen people preaching how any alcohol ruins your gains and hormones, and questioning your dedication if you choose not to permanently abstain from drinking. We are not those people. Alcohol is fine in moderation, even good for you, and who honestly doesn’t enjoy a drink with friends or family every so often?
• We do not enforce a no-drinking policy upon people. We feel this is your choice and unsustainable for many, facilitating binge behaviour, which is arguably worse than drinking regularly but moderating the intake alongside a balanced diet. • Consuming alcohol in small amounts does not negatively affect your training and or the likelihood of attaining your goals, separate of the added calorific intake and certain mixers used alongside spirits.
• Please read this article that details the truth about Alcohol and Fitness, dispelling the bro-science surrounding alcohol and training.
• That being said, getting smashed twice a week will definitely negatively impact upon your training, recovery and impair your potential to burn body fat and build new muscle. Moderation is important!

Soft Drinks and Energy Drinks
Again we are not going to scare-monger here and claim that the chemicals and sugar in soft drinks are going to cause your body to pile on fat and your teeth to fall out after two gulps. However, again we preach consuming them only in moderation- for instance, if you particularly enjoy a Cream Soda, build it into your macros- ideally post workout or alongside a meal with medium/high fibre content (10g…...

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...Wrestling Workout Workout 1 chest: (intermediate) With Ab workout of choice Exercise | Sets (increase weight after every set) | Reps | Flat-Bench Barbell Press | 3 | 10, 8, 6 | Reverse Grip Flat Bench Press | 3 | 10, 8, 6 | Barbell Pullover | 3 | 10, 8, 6 | Flat-Bench Fly | 3 | 10, 8, 6 | Incline Bench Barbell Press | 3 | 10, 8, 6 | Decline Bench Barbell Press | 3 | 10, 8, 6 | Push Ups | 3 | 10, 15, 20 | Workout 2: Arms (intermediate) Exercise | Sets | Reps | Dips | 3 | 10 | Tricep Overhead Extensions | 3 | 10 | Tricep Pulldown | 3 | 25 | SkullCrushers | 3 | 10 | Tricep Dumbbell Kickbacks | 3 | 10 | Dumbbell Curls | 3 | 10 | SUPERSET!!! Barbell Curls and Hammer Curls | 3 | 10 | Preacher Curls | 3 | 10 | Concentration Curls | 3 | 10 | Strip Set Curls | 4 (4 Different Weights) Heavy-light | 8 | Workout 3: Shoulders (intermediate) With Ab workout Exercise | Sets | Reps | Military Press | 3 | 10 | Dumbbell Military Press | 3 | 10 | Front Dumbbell Raises | 3 | 10 | Seated lateral Dumbbell Raises | 3 | 10 | Incline Side Raises | 3 | 10 | Upright Rows | 3 | 10 | Workout 4: cardio Workout 5: Back (intermediate) with ab workout Excercise | Sets | Reps | Pull Ups (optional grip) | 4 | 10 | Straight Arm Pulldown | 3 | 10 | Wide Grip Lat Pull Down | 3 | 10 | T-Bar | 3 | 10 | Cable Rows | 3 | 10 | Dumbbell Row | 3 | 10 | Shrugs | 3 | 10 | Workout 6: Legs (intermediate) Exercise | Sets...

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Workout Plan

...strict sets of 12-14 reps, 60 seconds rest, 2 cheat sets of 4-6 reps, 60 seconds rest  |   |   |   |   | XX |  Incline Dumbbell Curl: 4 sets of 10-12 reps, 30-60 seconds rest  |   |   |   |   | XX |  Superset:  | XX | XX | XX | XX | XX |  Spider Curl: 2 sets to failure  |   |   | XX | XX | XX |  Dumbbell Hammer Curl: 2 sets to failure, 30 seconds rest between supersets  |   |   | XX | XX | XX |  Calves:  | XX | XX | XX | XX | XX |  Standing Calf Raise: 4 sets of 10 reps, 30-60 seconds rest  |   |   |   |   | XX |  Donkey Calf Raise: 4 sets of 10 reps, 30-60 seconds rest, Drop set on every set  |   |   |   |   | XX |  Seated Calf Raise: 4 sets of 15 reps, 30-60 seconds rest  |   |   |   |   | XX | Quads/Hamstrings/Abs Workout EXERCISE |  Set #1  |  Set #2  |  Set #3  |  Set #4  |  Set #5  |  Cardio: 5 minutes  |   | XX | XX | XX | XX |  Straight-Legged Deadlifts: 1 warm-up set of 8-12 reps, 3 sets of 8-12 reps, 60 seconds rest  |   | XX | XX | XX | XX |  Standing Leg Curl: 3 sets of 8-12 reps, 60 seconds rest  |   |   |   | XX | XX |  Seated Leg Curl: 5 sets of 12 reps, 30 seconds rest  |   |   |   |   |   |  Front Squats: 1 warm-up set of 10-15 reps, 3 sets of 14-16, 10-12, 6-8 reps; 60-90 seconds rest, drop set on final set  |   |   |   |   | XX |  Leg Press: 3 sets of 10-12 reps, 60 seconds rest, drop set on final set  |   |   |   | XX | XX |  Superset  | XX | XX | XX | XX | XX |  Leg Extensions: 3 sets of 12-15 reps  |   |   |   | XX |......

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Writing Workout

...strategies for each section will be given in Chapters 2 and 3, but here are a few more general pointers: Read carefully. Moving too fast can hurt your score. Multiple-choice questions, especially the last few, can be subtle. If you miss a word, or otherwise read the question incorrectly, you’ll probably get it wrong. Essays that don’t directly address the topic get a zero (the lowest score) no matter how well written they are. Use your test booklet. During the test, your booklet may be used to flag questions you’ve skipped (you may have time to get back to them), underline or circle key words in a question, and/or eliminate choices you know are wrong. Go ahead and mark up your booklet—once you’re done with it, it’s headed to a paper shredder. Be aware of the time. When time is called, you must put down your pencil and close your book. Keep track so you aren’t caught off guard; taking practice tests with a timer will help you familiarize yourself with the number of questions and their difficulty in relation to the clock. Remember that if you finish a section early, you can go back and try those you skipped, or check your answers (only in that section). Study the directions before taking the test. Following the directions exactly is critical. Why spend valuable time during the test poring over them? The College Board, which administers the SAT, reveals the directions word-for-word on their website (www.collegeboard.com). Study and understand them......

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Workout

...Best Bodies. Client: Focus Area: To improve definition in upper body including; chest, biceps, triceps, and shoulders. Also going to improve on abs and build up back muscles. Still doing cardio for 30 mins before your workout. ALWAYS go up in weight every other week Duration: 8-12 weeks depending on muscle growth. Day 1: chest triceps Day 2 : Back, biceps abs Day 3: rest day Day 4: shoulders abs Day 5: chest triceps Day 6: rest Day 7: back biceps abs 4 Sets 12 reps of each Day 1: Chest and Triceps Chest: Bench press Vertical bench press Decline Bench press Chest fly on machine Chest press on machine Triceps: Rope cable pull downs Cable pulls over head Bench dips (2 straight benches parallel from each other, hold yourself up body suspended lower butt as low as you can then back up. For more weight, put a plate in your lap) Triceps machine Normal dips using body weight Day 2 : Back biceps abs Back: Cable rows Lat pull downs Seated flys One arm vertical rows ( get a straight bench and a dumbbell, position body on bench with one knee and same side arm fully extended, place other foot on ground slightly behind knee to balance. Hold weight in hand suspended onver ground and pull weight vertical up then back down. Then switch) Pull up wide grip palms forward Row machine if gym has one Biceps: Barbell curls Dumbbell curls Cable curls Push ups 4x20 Preacher curls on machine or using bench Abs: work abs till......

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Workout Statistics

...Feel the burn Which workout is best for you? Andy Darling is your guide Saturday 15 January 2005 The Guardian 1: Jogging/running The simplest yet most effective exercise in terms of caloric expenditure, because it's an entirely weightbearing activity, requiring greater energy output than if you were seated or supported by water. Softer surfaces require harder work and result in still higher caloric expenditure. Great for fat burning, and for the cardiovascular system (heart and lungs). Not so good in terms of muscle toning and flexibility. Can cause too much stress on knee joints, particularly on uphill runs. Calories burned in 30 minutes: Approximately 340 jogging, 560+ running 2: Pilates Created in the mid-20th century by Joseph Pilates, it uses mat and machine work to develop body awareness. It also teaches you how to use muscles more efficiently, bringing together strength and flexibility, two factors that don't always sit easily together. Great for instilling a sense of "how to move" and to hold oneself . Not so good in terms of calories burned. Calories burned in 30 minutes: Approximately 140 3: Indoor rowing An integral training aid for the multi-medalling GB water rowing crews, the Concept2 ergometer - "erg" for short - has given rise to a sport in its own right, with competitions around the world. Some come to it because their days of weight-bearing activity (ie running) are over, others use it for cross-training, burning nearly as many calories as......

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