Please read everything BEFORE you begin
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.
Specifics BEFORE you begin.
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.
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.
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.
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.
Here is a link to the downloadable PDF of the goal guide.
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
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.
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
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.Last modified on