Formula 50 by Cent, 50 -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents 1 | Introduction

Cutting-Edge Fitness That Works The Formula 50 Plan Your Secret Weapon: MRT Fifty’s Laws of Fitness

Law #1 Where there’s a will, there’s a way. Law #2 Just because there’s a way doesn’t mean it’s the best one. Law #3 Your most important muscle is your heart, so train it accordingly. Law #4 Learn to embrace chaos in the gym. Turn it to your advantage. Law #5 The gym is a place to build muscle and burn fat, not waste time.

Fifty’s Laws of Clean Eating

Law #1 The best tat you can ever receive is a sculpted body, and if weights are the needle, your diet provides the ink. Law #2 Following the same old diet seldom works for a very long time because you get sick of the same old diet. Law #3 Since my program is all about boosting your energy, finding your body’s proper fuel mix is essential. Law #4 Skipping meals is just as bad as having too many cheat meals because one leads to the other. Law #5 I’m no angel, period, but that’s especially true when it comes to my diet. I’ll be doing this along with you and facing the same struggles and temptations.

2 | 50 Reasons You Should Start Working Out Now

Zzzz’s By the Numbers

3 | 10 Fears That Can Lead to Failure

1. I don’t have time to work out or prepare healthy meals. 2. I tried it before, and it didn’t work. Why should I try again? 3. I don’t have good genetics. I’m not going to look like a fitness model anyway. 4. I don’t live near a gym, and I couldn’t afford one even if I did. 5. Every time I talk about working out and losing weight, my family members—who are also overweight and out of shape—ridicule me for the idea. 6. I’m so damn out of shape that I’ll never be able to lose this weight. 7. I don’t know what to do in the gym. It seems intimidating to me. 8. I’m not overweight, so I’m already in shape without training or adhering to a healthy eating plan. 9. I don’t want to be one of those people carrying Tupperware full of stinky fish into meetings at work. Ugh. 10. My garage is full of fitness equipment I picked up on HSN and QVC. All it’s doing is collecting dust. That’s proof that I can’t do this! Patience Makes Perfect

4 | Why MRT Is So Smart

So Where Did All That Fat Come from in the First Place? Make Science Your Ally in Fat Loss The Balanced Way to Build Your Body The Language of Lifting

5 | Nearly Everything You Know About Dieting Is Wrong

Fat, Meet Your Worst Nightmare: Muscle Can Eating Burn Calories? It’s Not a Trick Question! The Carb Precipice—Watch Out! Start Strong: Breakfast Sets the Tone for Everything

6 | Prepare and Repair: Your Pre- and Post-Workout Tools

Pre-Workout: Get Ready to Rock Post-Workout: Apply the Finishing Touches Static Stretch Sequence Standing Calf Standing Calf Standing Quad Kneeling Hip Flexor Lying Glutes Lying Hamstrings Winning the Mind Game Bent-Over Lats Standing Pecs Standing Triceps Foam Rolling Stretches Foam Rolling Stretch Sequence Calves Foam Roll Hamstrings Foam Roll Glutes Foam Roll IT Band Foam Roll Quads Foam Roll Adductors Foam Roll Lats Foam Roll Spine Foam Roll Massage: Weighing the Benefits

7 | Formula 50, the Beginner Plan

Tools You’ll Need to Transform Phase 1: Weeks 1–2 STRENGTH 1

Dynamic Warm-Up/Flexibility Activation Drills Strength Training DYNAMIC WARM-UP/FLEXIBILITY Side-Lying Spinal Twist Lying Knee Drop Hip Flexor Stretch Walking Lunge Stretch ACTIVATION DRILLS Hip Bridge Standing Y-raise STRENGTH TRAINING Split Squat Push-Up Hip Thrust Lat Pull-Down Biceps Curl Rear Delt Raise Plank

Phase 2: Weeks 3–6 STRENGTH 2-A

Dynamic Warm-Up/Flexiblity Activation Drills Strength Training DYNAMIC WARM-UP/FLEXIBILITY Spine Twist (on all fours) Kneeling Hip Opener Twisting Lunge Stretch Side Squat ACTIVATION DRILLS Lateral Walk (with resistance) Standing W-Raise STRENGTH TRAINING Squat Bench Press Kettlebell Swing Dumbbell Row Push-Up Face Pull Ball Rollout

STRENGTH 2-B

Dynamic Warm-Up/Flexibility Activation Drills Strength Training STRENGTH TRAINING Reverse Lunge Bench Press Leg Curl Dumbbell Row Push-Up Biceps Curl Side Plank

8 | Formula 50, the Meal Plan

Men’s (185 pounds) Meal Plan, Weeks 1–2