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Bilderz Beach Fitness Beginners Guide To Getting Fit

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Please read everything BEFORE you begin

 

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What you will get from

Phaze 1 - Galvanize

1. An easy to follow program that you can use at home with little to no equipment.

2. A simple diet plan that will tell you what to and what NOT to eat.

3. A pull-no punches look at why you have failed in the past.

4. A simple Goal Tool to allow you to overcome your past failures.

5. Easy to follow pictures that show you how to perform a movement, step by step.

Ok, so you’re ready to get back in shape. Sure you’ve been in shape before, but honestly if you haven’t been in really good shape since your high school, college or military days you have a long way to go.

Most of you know that getting fit and looking good will not take place overnight.

In fact to be successful, you’re going to have to work at it for a long time. Once you get where you want to be, you can’t stop or you’ll be back where you are today in no time.

There are no easy fixes except surgery, and surgery doesn’t come with the benefits of a fit lifestyle.

Getting fit will make you look and feel great. Plus you’ll be able to accomplish more on a daily basis, than you ever thought possible.

Follow along and make fitness a part of your life.

So if you really, and I mean really want to get fit, then Phaze 1 – Galvanize, will get you started.

Before you read further please let me HELP you. I have a lot of valuable information I just don’t have time to put in every article. To get you this information I’d love for you to become a member of our small community. The cost is free, but the benefits are great.

 

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Specifics BEFORE you begin.

1. What
is
 Phaze
 1 
­
Galvanize 
and
 who it's 
for: 
It’s
 for 
the 
person 
who 
wants 
to 
work out 
at 
home.
 It’s 
for 
the 
person
 who 
has 
limited 
funds
 and 
can’t 
afford 
a 
gym, 
or 
affiliate
membership.
 It’s
 for 
the
 person 
who 
wants 
to 
get 
fit, 
but 
doesn’t
necessarily 
want 
to 
become
 an 
elite
 athlete. 
It’s 
for
 the
 person
 that
 wants 
all 
the 
information 
in 
one
 easy 
place
 and
 who
doesn’t 
have 
time 
for 
frills.
 It’s 
for 
the 
person 
that 
wants 
results.



2.Bilderz.com Affiliations: Bilderz is NOT 
affiliated
 with
 CrossFit,
 P‐90X,
 or 
any 
other
 fitness
 program.
 On 
occasion
 I
do
mention
 them 
because
 they
 are 
great 
programs 
and
 are 
fantastic
 at
 what 
they
 do.
 Like
 I
 said 
in
 number
 1 ,
this
 guide 
is 
not
meant
 to 
make 
you
 an 
elite
 athlete.
 If
 you’re 
looking 
to
 get 
ripped
 abs 
in
 90 
days,
 or 
you
 need 
to 
lose 
150 lbs 
in
 30 days STOP. Those are NOT realistic goals, and quite frankly are impossible.

This guide
 is
 a 
sensible 
approach 
to 
fitness 
that
 will
 help
 you 
set
 solid
 foundations
 and 
make 
fitness 
a 
part
 of
 your
 daily life.
 You
 need
 to
 walk 
before
 you
 run,
 and 
Phaze
 1
­
 Galvanize
 will
 help you do
 that.



4. Medical
Liability:
Make
 sure
 you 
talk 
to 
your
 doctor 
before
 starting
 any 
diet
 or 
exercise
 program,
 you
 don’t 
want 
to 
die
just 
to 
get 
in
 shape.
 If 
you 
follow 
this
 guide
 you 
agree 
that 
you 
take 
full 
responsibility 
for
 your 
own 
health 
and 
that
 you
release
 Bilderz.com, 
Fischer
Studios,
 It’s
 employees 
and 
affiliates
 from 
any 
and 
all
 liabilities
 due 
to 
injuries
 and 
or 
including
death 
that 
may
 result 
from 
your 
following 
this
 guide.


Please 
use
 sound
 judgment
 when 
following 
this
 or
 any





































 exercise 
program.
 Push
 yourself, 
but
 if
 you 
feel 
faint,
 dizzy, 
have
 trouble 
breathing
 or 
have
 pain
 while 
exercising 
stop. 
If
 the 
condition
 persists 
call
 your 
doctor 
or
 an
ambulance.
 What 
I’m
 trying 
to
 say 
is
 that 
only
 you
 can
 determine
 how
 you 
are
feeling 
while
 you’re 
exercising
 and
 you 
need 
to 
take
 responsibility 
for 
that.
 If
 you’re
 under
 the
 age
 of 
eighteen,
 please
 get
your
 parents
 permission 
before
 you 
begin.

5. Reality
 sucks 
big 
time:
 This 
is 
going 
to 
be 
hard,
 very
 hard,
 especially 
if
 you’ve
 been 
inactive
 for
 quite
 awhile.
 Nothing
will
 happen
 overnight, 
it
 will 
take
 months 
to
 notice 
real
 progress.
This 
isn’t
 something 
exclusive 
to 
this
 guide;
 it’s
 a
 reality 
with
all
 truly
 effective 
fitness 
programs 
out
 there.
 If
 you
 want
 overnight
 success
 you
 won’t 
find 
it
 here
 or 
any where 
else.
 If
you
want 
to 
change 
the
 way 
you 
think 
and
 make 
fitness 
a 
part
 of
 your 
life
 forever
 I
 can 
help.


6. Attitude:

 Get
 rid 
of 
your 
“I 
know 
every thing 
attitude”. 
If
 you 
think
 you
 know
 how 
to 
get 
fit,
 I
 have 
a 
challenge 
for
 you.
Before
 you 
look
 at 
this 
guide,
follow
 your
 own 
methods 
for 
three
 months, 
if
 you
 show 
success,
 great.
 If
 not
 come 
back
 here,
admit 
that
 you 
might
 have 
more 
to 
learn.
 Sometimes 
we 
are
 our
 own
 worst
 enemies.



7. Phaze 
1 ­
Galvanize 
is 
only 
the 
beginning: 
This 
is 
only 
a 
starting
point.
 Fitness 
is 
not
 a 
one‐time 
thing; 
it’s 
an
 all
 time 
thing.
 It 
is
 designed 
to 
take 
you 
through 
the 
next
 three
 months.
 We're working on additional guides, and will publish when complete.

8. Diet: 
Your 
going 
to 
have 
to 
change
 your 
diet, 
yep 
that 
means 
getting 
rid
 of 
the 
sodas 
and
 all
 that
 type
 of 
crap. 
Notice 
I
didn’t
 say 
you’re
 going 
to 
have 
to 
go
 on
 a 
diet!
 Instead 
I
 said
 you
 will
 have 
to
 change 
your 
diet. 
There 
is 
a 
big
 difference.
Going
 on 
a 
diet
 suggests 
a 
temporary 
thing, 
but 
changing
 your 
diet 
indicates
 a 
new 
pattern 
of 
behavior 
forever.
But 
here 
is 
the 
cool
 thing; 
you’re 
going 
to 
be 
eating
 lots 
of 
great
 stuff 
like
 bacon 
to 
make 
up 
for 
it.

 I
 am 
no 
diet
 expert nor nutritionalist,
and am only providing information that has worked for me. Please talk to your doctor prior to starting any diet program.

Like
 you’ve 
read 
a 
hundred 
times 
before,
 no
 exercise 
plan 
will
 work 
without 
a 
sound 
diet
 plan.
 But
 don’t
 look 
at 
it
 as 
a 
diet,
but
 as
 a 
life
style 
change.
 Once 
you 
begin, 
you 
will
 never
 look 
at
 your
 diet
 the
 same 
way.






What 
I’ve 
done 
in
 Phaze
 1 ­Galvanize 
is 
give
 you 
the 
information 
you
 need 
to 
get
 started
 today.
The 
workout 
schedule 
is
easy 
to 
follow 
and 
it’s 
as 
simple
 as 
you
 will
 get.
 The
 workouts 
look 
easy,
 but 
they 
are
 very 
tough 
when
 done
 correctly 
and
 you
 WILL 
see
 results.


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LETS GET TO THE WORKOUTS ALREADY! Nope first thing is first, lets talk about your diet.

This is the website that got me started. I highly recommend following their program … Tell me if you have any questions.

We are not affiliated with Whole 9, but love their philosophy and literature.

To make any workout program really effective, you have to change your diet. This is one of the most important components to any workout program. That does not mean that you won't get faster, stronger or more flexible without changing your diet. Those things will happen.

You will feel fit, you just won't look it.

I did these same workouts for a full year without Paleo/Zone and my results were decent. Then I added Paleo/Zone and my body completely transformed. Paleo/Zone + Phaze 1 = Transformation

After the initial Detox, I still follow Paleo/Zone but have added some dairy and cheese back in my diet. Once a week, I also have a cheat meal, which gives me something to look forward to if I’m craving something bad, but that rarely happens anymore. I guess you would classify my diet as more of a primal/Zone diet than strict Paleo.

There are a bunch of websites out there dedicated to Paleo/Zone recipes. Just do a google search.

This short article was written after I had already lost over 30lbs. http://www.bilderz.com/week-eight-of-the-paleo-diet-another-two-lbs-lost-this-last- week-and-the-results-are-showing-im-now-at-226-lbs.html

Please do your own research on the Paleo diet. In a nutshell, when you buy your groceries you need to shop almost exclusively on the outer aisles of the store. You know, the meat and vegetables aisles, while staying away from the stuff in the center.

I often get asked about supplements. I will say this, most people should not take supplements until they are consistently working out, and have cleaned up their diet. The name says it all "Supplement". They are not meant to replace "real" food.

Sometimes, due to a busy schedule it may not be possible to eat healthy all the time, that is where supplements have their place.

 Here is an article about supplements, and what I use and recommend. 


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A goal is the one thing that set’s this guide or program apart from everything else you will see. Without a goal, you will fail. Sorry, but that is the sad truth.

If you look at your own life you will realize that every success you’ve had was because you set a goal and went after it.

If you have a degree, it is because the end goal was your profession or the degree itself. I

doubt you attended school for the shear fun of it.

It is rare that we put our hearts and souls into anything and succeed without a goal in mind. If you work, more than likely your goal is to get a check at the end of the month. If you attend school, it’s to get the degree or diploma.

Regardless of what we do, we set goals and expect something in return. The thing most people forget to do, is set fitness goals.

If you want to succeed, you have to set goals and keep setting them or you will fail. The goals have to be realistic, they have to have an investment, they have to have

substance and be specific.

Realistic: Let me explain, an un-realistic fitness goal for someone just beginning would be to set a goal of competing and winning a marathon in 30 days. This is un-realistic and will do more harm than good. A realistic goal would be to enter and finish a 5k race in four months. Notice I said finish, not win.

Investment: An investment in a goal is anything from time to money, the investment ensures they have to complete the goal. An example would be entering a 5k run four months from now, paying the entry fee and booking the hotel reservations for your stay. Without an investment in your goal, you will find an excuse to back out, because you have nothing to lose.

Specifics with substance: This one is a bit harder to grasp. Usually someone who is just beginning a fitness program will pick a goal that is too vague or lacks substance. An example would be for someone to say “My goal is to lose some weight by next summer”.

Sure that sounds good, but how much weight and in how much time. And is this the best type of goal?

Weight loss is what most people are after, but if they get fit, it will be a natural byproduct. Instead I like people to pick an activity goal. Since they will be more active and are trying to get fit, why not pick an activity with real substance.

If they enjoyed running in the past, say a 5k race. If they love to ride bikes, maybe a bike race. Or even entering one of the numerous obstacle races you see advertised everywhere. It doesn’t have to be a race, but it should be something with substance.

To make sure I keep motivated all year I like to set multiple goals. These would be a long-term goal (for example a 10k race next year), a short-term goal (for example a 5k race in four months, and mini goals ( for example running a mile in one month).

 I’ve including a simple printable goal guide on the next page to help you set Long term, Short term and even Mini goals.

 

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 Here is a link to the downloadable PDF of the goal guide.

 

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What you need to get started

1. Comfortable workout clothing and shoes: These don’t have to be the latest fashion, but they do have to be comfortable.

2. Timer or clock: You can use anything that allows you to monitor your time.

3. Notebook or method of tracking your workouts: This is VERY important. Without a record of what you’ve done, you will never know if you’re improving. Write everything down, including you’re observations, struggles and successes.

One way people keep track of their progress is by belonging to Beyond The

Whiteboard http://beyondthewhiteboard.com/ , it’s cheap and tracks everything.

4. A 4’ feet long piece of PVC pipe or a broomstick.

5. A box or something you can jump up on that is at least 12” and under 24” (The height will depend on your physical ability). It has to be sturdy because you’re going to jump up on it. It can even be a step.

6. Find something or somewhere you can hang, even though you might not be able to do a pull-up, your going to try.

7. A Jump Rope. This is about the only piece of gear you will need to purchase to start out. You can find them cheap at any large retail store in the fitness section. If you have around $10 to spend, I suggest getting a speed rope. They are lighter and you will be able to do more with it than an old fashioned jump rope.

Hopefully you have read all the information above, and if you didn’t you really should.

If you have any questions about an exercise, you can ask in our discussion area on Bilderz.com. I will do my best to answer it and if I don’t know the answer I have access to some wonderful professionals who will.

 

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The Schedule

You are going to do a 2-days on, 1-day off, 2-days on, 2 day off schedule.

Believe it or not these body weight workouts will be some of the most intense exercises you will ever experience.

*If after performing the workouts you don’t feel tired, you didn’t push yourself hard enough. If you’re pushing yourself, you will get all you need from each days schedule. Doing more will lead to overtraining and lost progress, I found out the hard way so don’t do it.

You MUST stretch before these workouts. Stretching increases your flexibility and reduces the chance for injury. Here is a link to a website that gives great information on stretching www.mobilitywod.com

 

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Specific Rules.

1. Follow these in order and don’t pick and choose: Please don’t skip a workout because you don’t like it.

2. Don’t workout for more than 25 minutes: If you can’t do the workout in that time, stop. It doesn’t make much sense to keep going, plus life would suck for you real bad if you had to do this stuff for more than 25 minutes.

3. Take rest only when needed: Don’t stop if you don’t absolutely have to. The idea is to keep you moving through the entire workout. Unless specified, there is no rest between exercises. If you do need to stop, only do so until you regain yourself, then continue.

4. Push yourself, but know your limitations. If you start to feel sick or light headed, stop and regain yourself. You don’t want to seriously injure yourself.

5. Measurements: People love to judge their fitness level by their weight. This is not the greatest of indicators and has the potential of discouraging you. Instead I suggest

taking beginning photos (Front, Back and Profile) at the beginning each month. This will give you an accurate visual guide as to where you stand.

You can also take your body measurements if you wish. You should check your weight only once per month, because it will fluctuate daily.

Just remember your weight will go up on down due to various factors such as water retention, food you ate, and muscle you are building.

 

 

 

                                                              

 

* Disclosure Per the FCC You need to know that certain links from this article are to affiliate products for sale. What that means is that if you click on the link and later purchase a product from the site I could get paid. In all cases I will tell you if I have used a certain product when I provide a link to purchase that product. You can read a more in depth disclosure here if need be. So why would I tell you this? Well first it’s the law, second it’s the right thing to do and third I ain’t got nothing to hide. Since this site don’t pay the bills by itself, I figure providing a link to product you might want could benefits both of us.

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