6 Weeks to a Cover Model Body

6 WEEKS TO A

COVER MODEL BODY Possess a Lean Sculpted Body & Grace Any Magazine Cover

Dave Sheahan World’s #1 No Holds Barred Elite High Achievement Consultant

Contents Introduction

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Section 1 : Mental Training 1 2 3 4

Begin with the End in Mind Thin Line between Success & Failure See, Feel & Believe Plan & Review - There's No Time to Lose

7 11 14 17

Section 2 : Physical Training 1 2 3 4 5 6

Are you tough enough? Do you understand metabolism? The abdominal Myth Intensity, Intensity, Intensity Push Your Metabolism into Overdrive Your 6 Week Bootcamp

21 23 25 27 29 31

Section 3 : Nutrition 1 2 3 4 5 6

Create that Metabolic Furnace #1 Fat Shredding Tactic Sabotage - Nutritional Dont's More FAT, Less FAT!! My Secret Weapon For Lightning Fast Recovery Your 6 Week Nutrition Bible

43 46 49 51 53 57

Section 4 : Sleep 1 2

Recover or the Dream is OVER!! How to Sleep Like a Baby

65 67

6 Weeks to a Cover Model Body Toolbox

6 Weeks to a Cover Model Body Training Diary

73

6 Weeks to a Cover Model Body Nutrition Diary

109

Resistance Training Manual

151

Cardiovascular Training Manual

203

Flexibility Manual

211

Introduction My Story Dear Reader Do you remain frustrated? Does that layer of fat remain on your midsection despite hours of sweat and sacrifice? Are you sick and tired of the effort involved in preparing, eating and adhering to a clean nutrition programme? This book is the solution you have been looking for as I feel your pain and frustration having been there and done that. Let me introduce you to my life, and how I went from self loathing, low self esteem and low confidence as a result of my physical appearance to now being the world’s leading authority in getting lean FAST!! In this book I will reveal my top strategies for getting lean and sculpted super fast, and how I gained the knowledge pursuing the much sought after solution to revealing your abs. In just 6 weeks you will have YOUR perfect body, a cover-model body BUT only by following my instructions exactly. You may be thinking this is too good to be true. I am claiming that such results can be achieved in ONLY 6 weeks when you have spent years fighting what feels like a lost cause. However this is a battle I personally won and in this introduction, for the first time ever, I will share my story with you and in doing so illustrate how (1) I can empathise with your predicament and (2) I have the knowledge to change your life forever. I stand here today in my Cover Model Body but this was not always the case as for years I hated myself and my appearance. Between the ages of 4 – 12 I was about 1 and ½ stone overweight despite being active and consuming what at the time was understood to be a reasonable nutrition plan (don’t like the word diet as you will realise!!) Having been overweight up until around 12 years of age puberty transformed my shape into the total opposite – a scrawny, skeleton like beanpole. I

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6 Weeks to a Cover Model Body

experienced rapid growth and my metabolism speeded up. I cringe when I find old photos from this time. Despite being so skinny I was still not lean and there remained a layer of fat where my abs were supposed to be!! I now refer to such body shapes as “Skinny Fat”. As a teenager I was self-conscious, loathed my body shape and lacked confidence. My self image was very negative. As you know, teenage years are tough, especially when the hormones start raging!! This was a very difficult phase in my life being so self-conscious and lacking self-esteem. I felt unattractive and believed I was never good enough at anything and for anyone. Because of my physique sports were challenging and I lacked any physicality. And why I am telling you this - you may relate to some or all of my experiences. I want to stress to you the importance of being in YOUR dream body not someone else’s idea of one. Physical change transforms lives and i truly believe it is the catalyst for success in all areas of life and I have witnessed this in both my own life and the lives of thousands of clients. Today from an educated standpoint I can look back and pinpoint the key role nutrition played up to my late teens. Growing up our daily nutrition wasn’t terrible as we ate plenty of fresh healthy food. However we also regularly ate high-fat and processed foods, sweets, cakes, ice creams etc as was the common in most households. I also used to drink a litre of coke everyday – not good!!. A key problem was that my diet was nutritionally unbalanced and eating large quantities was a problem. It was when I was 17 that I found the gym and my life was changed forever. A friend persisted in hounding and encouraging me to visit the gym. At the time I just couldn’t see myself ever setting foot in one. I felt so self-conscious, I felt so skinny, and my impression of the gym was a load of massive ignorant, self obsessed knuckleheads thinking they were the big man throwing huge weights around. Looking I now know this was just a get out clause and an excuse. The real problem was me as I visualised being this scrawny guy being laughed at with pathetic 1 Kg dumbbells. I was intimidated. I had fear. Eventually I gave in and decided to give the gym a go. Once I made that move I was hooked and as they say “the rest is history”.

Introduction

My training sessions often lasted up to three hours per day consisting of aerobic classes, circuit training, weight lifting, running, and thousands of sit-ups daily. I was feeling great, fit and strong but only saw a small visible difference in my shape and leanness for the dedication I had shown as well as the time and effort put in. This return frustrated the hell out of me. I, like anyone reading this book wanted the perfect body, a cover-model body like on Men’s Health. That was what I had set my sights on. I used to be perplexed looking in the mirror – where is my 6-pack and my cannonball shoulders? Where is my v-shaped back? Being fit and strong was only a small consolation. I was in the process of becoming a trainer. As the teacher I needed to be the role model. I was going to become the World’s best coach. People needed to look at me, and gasp “Oh my God! I want to look like that!”. I cooked my own food. I rarely had junk food. I only drank at weekends. So what was I doing wrong? This ignited my quest to learn and I was determined to keep searching until I found a solution. Since 1995 I have invested over 100K travelling internationally researching, completing courses, hiring mentors and coaches learning from the best. I believed in the kaisan method – constant and never ending learning. This huge time and financial investment paid off. What I learned I tried and tested on myself - my own personal research. I was the lab rat before others experienced these methods. This was crucial to satisfying my search to find the fastest strategies to get lean and muscular. I found that there are 2 crucial factors in achieving fast results : • stimulation through intensity • the critical role nutrition plays in recovery Specific chapters in this book will develop these concepts. The books that impacted me most at this time were “Body For Life” by Bill Phillips and “High Intensity Training” by Mike Mentzer. My findings were backed up by the teachings in these books. Without intensity and without balanced nutrition you are p**sing against the wind – excuse my French. Once I implemented what I had learned and began to understand the complexity of the body I realised what an exact science getting lean and muscular actually was. In the early days I had been investing a large quantity of time to training but not using effective training methods applied with intensity. The more I learned the more apparent it became that when aiming to move from what is considered good shape to a

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Cover Model Body it takes much more precision in both your exercise and nutrition. You are waging war on your body!! In 2004 my investment paid off becoming the Irish “Body For Life Challenge” Champion when I won at 5% bodyfat having gained 26Ibs of muscle and shed 14Ibs of fat in just 12 weeks. That was a huge milestone for me, and in my own eyes had graduated to becoming a true role model. I have always believed the teacher must lead the way. I knew how to achieve what people wanted and had dedicated my life to sharing this knowledge. I was then and remain walking proof of the power of knowledge once implemented. In order to be the best teacher you have to experience first. Otherwise how else can you empathise with your client? That is my belief. It is now 2010 and having continued my attitude towards learning. My knowledge continues to advance and my clients get the fastest results using the most effective strategies which only the minority of coaches are aware of. Since 2004, I have coached the “Body For Life” winners five years running and have coached thousands of people in achieving the body of their dreams through my strategies. I have dedicated my life to learning and sharing my strategies with my clients. I am now regarded as the Worlds #1 No Holds Barred Elite High Achievement Consultant. Getting lean is my area of expertise. I can empathise if you feel like throwing in the towel in your battle to shed that last layer of fat to uncover those abs that are screaming to be revealed to the world. Don’t despair. You are holding the solution. However you must be disciplined and follow the programme exactly. With only 6 weeks there is no room for error. Focus on the prize. How much is it worth to you? How big is your Why? Don’t let this book become a dust collector. Knowledge is not power, implementation of knowledge is power. My mission is to help you achieve your own cover-model body. Don’t waste any more time, don’t waste any more money. What you have in your hands is invaluable and is the result of 16 years of my life dedicated to sourcing the fastest strategies to uncover the Cover Model Body. This will be the last book you will ever need to buy. I look forward to coaching you over the course of this book. I look forward to reading your success story

SECTION 1

Mental Training

1. Begin With The End In Mind Have you clarified, written down and visualised exactly where you want to end up in 6 weeks? You must be very clear and definite about your point B. However, firstly I want you to focus on your point A - where you stand right now and why you must move away from it. Your why must be strong to achieve your goal. I have a few questions for you : • What area of your life is effected most by your physical shape, causing you the most pain? • What is your Why? • How are your personal relationships effected by your physical shape? • Are your aspirations and professional life on hold because of your physical shape? • How confident do you feel in your current body? • Will your current shape destroy your dreams forever? We all have pains in our lives which is why we must take consistent forward progressive steps towards our goals. My purpose in writing this book is to share strategies that when implemented and adhered to will reveal your cover model body in just 6 weeks. What is your self image like? What parts of your body disgust you? Your self image and mindset are crucial to success in life. Having read the introduction you know I can empathise with you. I understand your fear of failure and desperation if you have professional aspirations such as being a sports star, model, tv presenter, singer etc where your physique plays such a role in success. Right now identify your pain and your big why and write them down. Identifying your point A is the critical first step before clarifying your point B. If you don’t know what you have to move away from then where is the emotional intensity going to come from? I am sure some of you are saying quit the mind stuff and move onto the strategies for getting a Cover Model body in just 6 weeks. Understand this unless you train your mind, as regularly as you train your body, success will never, I repeat NEVER be achieved. What you believe in your mind and how truly you believe in it will determine whether you will achieve it or not.

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6 Weeks to a Cover Model Body

Having clarified your point A you must now determine your goal, your point B. There are 3 critical guidelines : • A clearly defined goal • A measurable goal • A realistic goal Statements such as “ I want to have a six pack” or “I want to get in great shape” are too vague. You must have clarity about your point B and be able to measure success. What will be your exact body fat %, weight, tape measurements, clothes size for both upper and lower body, level of energy, daily emotions, quality of sleep and ultimately what new self-image will you have? Such measurements create clarity and focus. Turn a goal like “I want to be in great shape and feel good” into “I want to be 14 stone at 5% bodyfat, 30 inch waist and only need 6 hours sleep” See how specific that is. Begin with the end in mind. With this important exercise you now have clarity about where you are today and what you will become in just 6 weeks. Now visualise it? Have you a clearer picture now? I want you to dream big but be realistic. If you are reading this book and you are male or female, 20 stone and 35% bodyfat you will not get < 10%(male) or