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BODYWEIGHT STRENGTH TRAINING
Copyright © 2017 by Jay Cardiello
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STRENGTH
TRAINING
12 Weeks to Build Muscle and Burn Fat
JAY CARDIELLO
Foreword by Darria Long Gillespie, MD, MBA
References!180
Resources!182
Exercise Index 183
Index!184
FOREWORD
When I first met Jay Cardiello, he was working with a group of people of all shapes
and sizes. These were a group of people who didn’t exercise regularly but wanted
to lose weight, and even possibly address chronic health problems such as diabe-
tes. Jay and I were considering collaborating on a project, so I had come to observe
how he worked. What I saw first was that he was truly challenging them. But what
became clear—and even more important—was that they also felt inspired, valued,
and empowered. They were meeting his challenge and they were proud. People were
laughing! I left that day with a deep appreciation for how Jay made people feel. How
he didn’t just train them—he helped them succeed.
Watching Jay connect with people at all fitness levels, you’d never guess that he
had been training 50 Cent earlier that morning. Or J.Lo the day before, and NFL play-
ers earlier that week. Or that he starred on the hit ABC show My Diet Is Better Than
Yours. When Jay works with clients, his celebrity doesn’t matter. What matters is his
ability to create an environment where everyone feels comfortable, not judged, and
has fun exercising, regardless of their fitness level.
But that’s Jay. He’s a trainer to the stars and top athletes, and yet he also helps
everyday people begin to thrive through health and fitness. He intrinsically under-
stands the challenges of each individual client and addresses those head-on and with
boundless enthusiasm.
As a physician, digital health executive, and national wellness expert, I strive to
give my patients only the very best scientifically based information. Jay operates
the same way. He bases his programs on evidence and behavioral models that have
shown to be the most effective. Jay also understands that anyone can know what to
do fitness-wise; the secret to success is knowing why you want to do it. That’s what
makes his work unique.
Why do we need this book? For one, strength training is a crucial component
of health, and I see so many of my patients neglecting it. Plus, when it’s combined
with cardio in the way that Jay recommends, the benefits are magnified: a healthier
weight, stronger bones, increased energy, and even a longer lifespan. Following a
program like this means your heart is healthier, your brain is healthier . . . and your
butt looks better in jeans. I call that a win.
vi
I know firsthand that it’s easy to get derailed from fitness routines. But Jay makes
that virtually impossible with his 12-week program. If you came to this book with
excuses, you’ll quickly run out of them.
Don’t think you have the time? Got 12 minutes? Then you have time for almost all
of the workouts in this book.
No gym membership? Do these workouts at home, using only your body weight.
Easily discouraged? Jay includes motivation and encouragement throughout, so
you won’t feel alone in your journey.
What makes this book special is that Jay asks the important questions, empower-
ing you to find your true motivations for change. Knowing this is the key for making
change last. He addresses your personal and mental challenges as much as he does
the physical. This isn’t just a strength-training book—it’s a life-training book. Think
about it: Have you ever encountered a fitness program that encourages you to pause,
be mindful, reflect on your goals, and have gratitude? Jay reframes how we think
about our health. It’s not just about the workouts. It’s an inside-out approach. Wher-
ever you are in your health journey, whatever size, or how many reps you can do, you
need this book.
Jay is no drill sergeant. He won’t yell at you or belittle you. He’s focused on your
strength, fitness, energy, and quality of life, and he believes that you can dream
bigger, feel better, and be stronger. And, after reading this book, you will believe
that, too.
Foreword vii
INTRODUCTION
If you picked up this book, you likely understand the importance of becoming stron-
ger, getting more physically fit, and improving your overall health. Maybe you’ve tried
a few different approaches, without success, and are looking for a training and nutri-
tion program that will really stick. You know that success comes from commitment,
but you just might need a little help getting there. You’ve come to the right place.
Over the course of my 22 years in the fitness and health industry, I’ve witnessed
thousands of fitness programs that promise everything—including the fountain of
youth. Many of these programs are backed by science and can prove success if an
individual follows the protocols.
The problem is that when it comes to getting fit, life can magically conspire to get
in your way. Time and money are tight. You have so much on your plate already. Some
people even carry a sense of guilt or inferiority that holds them back from getting
healthier. Others lack motivation, or are scared to commit to something long term.
But what if I told you there’s a program that’s so easy, it takes the thought process
out of fitness and nutrition? That’s my goal with Bodyweight Strength Training—to do
all the thinking and planning for you, so you just have to follow the steps. If you do,
you’ll be strong, fit, lean, and healthier in just 12 weeks. The best part? You can do all
the exercises at home and on your own—no equipment or gym membership required.
This book gathers all I’ve learned in the course of my athletic and fitness
career in order to help you get stronger, leaner, and mentally focused. I began my
strength-training career working with professional athletes in major athletic orga-
nizations, including the Tampa Bay Buccaneers, the Xtreme Football League, the
Cincinnati Reds, and the World Champion Boxing League. From there, I developed
Off The Scale (OTS) in 2014 with a team of health care, technology, and marketing
experts. The OTS platform delivers structured physical activity, nutritional educa-
tion, and lifestyle-change planning to maximize participation and success for its
users. Many of the exercises and techniques in this book come from the research
behind OTS.
Strength training has incredible benefits for your body and mind. A recent study
showed that “strength training is increasingly promoted for its many health-related
benefits, including a lower risk to all causes of mortality, fewer cardiovascular events
(e.g., heart attack, stroke), improved body composition, better glucose metabolism
and insulin sensitivity, and lower blood pressure in persons with prehypertension
viii
and hypertension.” In addition, the researchers found that “resistance training is a
meaningful intervention for people suffering from anxiety.” With regard to depres-
sion, the study concluded that strength training was shown to reduce depression in
those who participated in regular exercise.
I’ve witnessed these amazing results of strength training firsthand, and now I
want to share them with you. I’ve found that 12 weeks is the point at which people
effectively adapt new habits, move into self-actualization, and are fully committed
to a new way of life. You’ll build your training over the course of the 12 weeks of the
program, after which you’ll be armed with the tools and techniques to continue these
healthy habits for the rest of your life.
What makes this program unique is that I focus on the mental as well as the
physical. Whether I’m working with 50 Cent or the CEO of a major company, it’s all
about the mental game. As a successful strength coach, strength of mind is my main
focus. Just as I do with my clients, I’ll constantly encourage you to use motivating
phrases, meditation practices, and purposeful goal-setting to achieve success. Over
the course of this book, I will be both your life coach and your personal trainer.
We start out by going over the basics of a strength-training program and
how to set yourself up for success. Then, in Part 2, I present the 40 foundational
strength-training exercises for this program. The exercises are divided into our core
areas of focus—legs, back, abdominals, and arms—and you will use these funda-
mental exercises consistently over the 12-week program. Familiarize yourself with
these exercises before starting the program outlined in Part 3. (And remember,
if you forget the steps for a particular exercise, flip back to Part 2 for a refresher.)
In Part 3, I outline the 12-week Bodyweight Strength Training program, a series of
interval strength-training workouts tailored to your fitness level. In the workouts in
Part 3, I present all of the exercises as 30-second bursts, as opposed to numbers of
repetitions. This allows you to work at your own pace, concentrate on form, and start
pushing harder at any point.
With me by your side, your days of overthinking, making excuses, and stopping
and starting are over. It’s time for success. It’s time to achieve lasting health and
strength—once and for all.
Let’s get started!
Introduction ix
PART ONE
SETTING THE
FOUNDATION
Strength Training 2
Mental Fitness 4
Nutritional Fitness 8
In your quest to establish a
I
stronger body, you must focus on
improving your mental health,
nutrition, and fitness. Most of
the time, the chattering in your
head is what keeps you from achieving goals. That’s
why I emphasize mental strength even more than
physical strength. I start this section by explaining
the research behind strength training and why
it works. Then, I help you lay the foundation for
mental wellness. Getting in the right mind-set is
the key to success when training your body. In the
following pages, I help you create a daily ritual,
walk you through a powerful visualization exercise,
provide tips for getting a good night’s sleep, and
share a simple meditation practice. From there the
section covers my general principles for nutrition
for fat loss while strength training. Once you have
this solid base, you’ll be primed for success in the
12-week program.
1
STRENGTH TRAINING
Because of its association with bodybuilding and professional athletes, many people
assume that strength training is only for the chosen few with incredible genes and
talent. But strength training is actually for everyone! And you don’t have to lift enor-
mous amounts of weight in order to achieve results. In fact, you do not need weights,
exercise equipment, or a gym membership. Your body is the best gym you have. As
Dr. Edward R. Laskowski of the Mayo Clinic recently stated, “The resistance training
effect you get from using your body weight can be as effective as training with free
weights or weight machines.”
All of the exercises in the program use your body weight, meaning that you can
do them without equipment and in almost any setting. These go beyond your typical
push-ups, pull-ups, and jumping jacks. The exercises are designed to follow your
body’s natural path of movement, which helps improve strength, balance, and mobil-
ity from every angle.
This type of training leads to all kinds of benefits for your overall health. Numer-
ous studies have shown that strength training builds lean muscle mass, which can
directly improve cardiovascular health, lower stress levels, improve sleep, and even
stimulate brain activity. Specifically, a regular strength-training routine can lead to
the following benefits:
MORE LEAN MUSCLE MASS. Muscle mass is crucial in maintaining a healthy weight and
general metabolic functions. Improving your body’s lean muscle mass increases your
basal metabolic rate, which means you will burn calories just to maintain your weight
on a daily basis.
BETTER MOOD, DECREASED STRESS, AND LESS ANXIETY. When you perform strength-
training exercises on a regular basis, your body releases endorphins. These
chemicals provide you with a natural high. The release of endorphins has been
shown to naturally reduce depression and improve energy levels.
IMPROVED BONE DENSITY AND JOINT MOBILITY. Improved bone density will reduce your
chance of injury and (especially for women) of bone loss in older age. With regard
• The sagittal plane, which divides the body into the right and left sides and
involves flexing and extending movements. Biking, rowing, and running are
examples of motions in this plane.
• The transverse plane, which cuts across the middle of the body and involves
twisting and rotational motions.
• The frontal plane, which divides the body into anterior (frontal) and posterior
(backside) and involves adduction and abduction movements, such as jump-
ing jacks.
Most programs focus on training the body in only one or two planes of motion.
But this can actually put your body in harm’s way. Let’s say your current training
focuses on exercises such as bench presses, lateral pull-downs, and bicep curls. Each
of these exercises trains your body in a fixed position, moving in a straight line.
But what happens if you’re carrying a child and walking down the stairs, or pulling
luggage out of the overhead compartment? These motions require your body to have
strength in all three planes, plus balance and a strong core. In this way, single-plane,
or linear, training programs don’t effectively prepare your body for everyday wear
and tear. Only an approach strengthening your body in all three planes at once sup-
ports your joints and helps prevent injury.
• Define your purpose for the day by asking yourself, What are my goals for the day?
How am I going to accomplish them? What am I looking forward to today?
• Write a mission statement for what you want to accomplish over the next three to
six months. Keep it simple: what you’re seeking to accomplish, how you’re going
to achieve it, and what you’re going to give to others once you accomplish it. Read
it every day until the completion date. Reading your mission statement when you
wake up and right before you go to bed will keep it front of mind. And your mind
controls your destiny.
Go to Bed
Sleep is crucial for your health and fitness. The National Sleep Foundation recom-
mends seven to nine hours of sleep a night for adults. (Yes, that’s seven to nine hours
a night—not a week.)
Researchers have found that sleep is necessary for the healing and repair of your
heart and blood vessels. Lack of sleep can be linked to heart disease, diabetes, and
obesity. Sleep also affects your decision-making ability, cognitive function, and mood
stability. Simply put, even losing only one or two hours a night affects your ability
to function at optimal level. Adequate sleep leads to better quality of life, improved
work performance, and better overall health. So go to bed!
PROTEINS. This group helps your body build and maintain muscle. Avoid fatty protein
sources, like fatty red meat, and opt for leaner selections, such as chicken, fish, bison,
and eggs. Provide your body with a protein every couple of hours to stimulate muscle
growth and the release of fat-burning hormones.
CARBOHYDRATES. Contrary to popular belief, carbs are not the enemy. They’re actu-
ally essential to achieving a strong and lean body. Just remember that there are two
types of carbohydrates: starchy and nonstarchy. The first type raises blood sugar
levels quickly and comes in the form of rice, pasta, and bread. Servings of starchy
carbs should be no bigger than your fist and should be eaten first thing in the morn-
ing and pre-workout, when your body is more likely to burn them as fuel. Nonstarchy
carbs are high in fiber and vitamins and include fruits, vegetables, and whole grains.
They can be eaten in larger portions and added into your meal plan up to three
times per day.
HYDRATION. Your hydration has a big effect on your workout. When your body is low
on water, your muscles and connective tissues have difficulty performing. Dehy-
dration can cause an imbalance of your electrolytes, which are involved in muscle
contraction. In addition, a lack of fluid can wreck havoc on your blood pressure. Fluid
helps regulate your blood pressure, which in turn helps normalize the heart and
manage stress on your body when you exercise. Dehydration can interfere with this
process, which can lead to inflammation and improper recovery. I typically recom-
mend drinking half of your body weight in ounces of water daily. Remember, if you’re
thirsty, you’re dehydrated.
IF IT GOES BAD, IT’S PROBABLY GOOD FOR YOU. Make fresh produce
(especially vegetables) part of every meal. Americans don’t consume
enough produce. Having a serving of vegetables at each meal will help
you stay lean and assist with fat loss. The high fiber content found in
vegetables tricks the stomach into feeling full, which impedes the met-
abolic slowdown that’s unavoidable with fat loss. Eating your veggies is
one of the best ways to fight fat!
EAT AS IF YOU’RE SICK. When you’re sick, your doctor tells you to get
lots of rest, stay hydrated, eat nutrient-rich wholesome foods, and avoid
processed and sugary foods. Sugar causes inflammation, which is a
factor in many chronic conditions associated with obesity. I try to eat
like this all the time. Why treat your body with special care only when
it’s sick?
HAND MEASURE. Portion control is key for weight loss. Your hand is
actually a great portable measuring device and can help you gauge your
portions at each meal. Proteins should be the size of your palm (about
three inches in diameter). Meat proteins should not be thicker than
your palm. For produce, put your two fists together and aim for that
amount on your plate. Carbohydrates should be no bigger than the size
of one fist. Keep a serving of cheese, fats like oil or butter, and other
cow-milk-based products the size of half of your thumb. For healthy
snacks, like nuts, seeds, hardboiled eggs, hummus and carrots, berries,
or air-popped popcorn, cup your hand and stop at about a cupful. (If
you’re larger or very athletic, you may use slightly larger portions, such
as two palms for protein.)
TIMING IS EVERYTHING. Fueling your body at the proper times will help
keep blood sugar levels and metabolism under control while aiding
the production of new muscle. Did you know that people who skip
breakfast are more likely to be overweight? Your body wants to be fed
after a night of fasting, and when you wake up, you need to ignite your
metabolism. Missing breakfast sends the wrong message to your brain,
causing it to interpret a lack of food. This sets your body into starva-
tion mode, which triggers it to hold on to fat. So make a point to eat
breakfast—the earlier, the better. Avoid acid-rich foods or drinks, such as
pasta sauce and wine, right before bedtime. If you work late or sit down
for a late meal, it’s better to decrease the portion size of your dinner
than to go to bed with a completely full stomach.
DINE OUTDOORS. We actually eat less when we dine outside. For one
thing, the presence of the sun’s bright rays actually causes people to
eat less. Second, eating outdoors naturally helps you eat at a slower
pace: Whether you’re looking at the birds or just people-watching, these
distractions can slow down your pace of eating, which will help you feel
full faster.
GIVE YOUR BREAD A SQUEEZE! Not sure if your bread is making the cut
when it comes to whole grains? Give it a squeeze. Cheap, fluffy bread is
usually packed with chemicals and lacks nutrition. The denser the bread,
the more likely you’re purchasing the whole grains your body needs.
Also, look for bread labeled “100 percent whole-wheat” and opt for
sprouted breads whenever possible.
READ LABELS
Don’t be fooled by food marketing—always read the ingredients list on products
before buying them. It may surprise you to see how many products have unhealthy
ingredients, like enriched bleached flour or sugar, as one of the first listed ingredi-
ents (for example, most bread).
Label traps like “low-fat” and “low-sugar” are misleading. Typically, if you
remove one ingredient like fat or sugar, you have to replace it with another to try and
achieve comparable taste and texture. This usually means large amounts of added
sugar, fat, or fake sweeteners.
Avoid products that have ingredients lists rivaling the length of Webster’s Dictio-
nary. Select foods with the fewest ingredients. Watch out for dangerous fillers in your
foods, such as preservatives or words that you can’t pronounce.
A few ingredients to avoid or keep to a bare minimum include saturated fats, trans
fats, cholesterol, sodium, sugar, and sweeteners.
Only you and your physician can decide on the meal plan that’s best for you based
on your personal needs. But by understanding the psychology of the supermarket
and common pitfalls, you’ll be equipped to make good choices.
FUNDAMENTAL
EXERCISES
Key Positions 16
Leg Exercises 18
Back Exercises 40
Abdominal Exercises 62
Arm Exercises 84
Now that you have a strong
N
foundation for strength training,
you’re ready to move into the
40 fundamental exercises for the
program. These are the protocols I
use with all of my clients—and with amazing results.
I’ve broken them down into four areas of focus: legs,
back, abs, and arms. The exercises are all connected
and relate back to the core, training the body to work
as a whole rather than isolating one particular joint or
muscle group. For example, when you’re training your
arms, you’ll be simultaneously engaging the muscles
around it and building strength in your core. This is the
power of the Bodyweight Strength Training program!
This section outlines the basic motions of each
exercise. I don’t include reps or time frames, because
it’s meant to be a primer so you can practice your
form and get familiar with the exercise motions.
I encourage you to do each exercise a few times to
prepare for Part 3 (page 106), where these protocols
will be combined into full workouts.
15
KEY POSITIONS
There are a few key positions to know before getting started as they
are repeated often, especially in Abdominal and Arm Exercises.
2. FOREARM PLANK: This is a modified plank, with your forearms on the floor
and your elbows directly under your shoulders. Keep your feet flexed with
your toes on the floor and your heels stretching behind you. Aim to keep
your body a few inches off the floor while forming a straight line from the
back of your head to your heels.
3. DOWNWARD DOG: Start with your hands and knees on the floor. Next, place
your wrists directly under your shoulders with your knees resting on the
floor under your hips. Press through your palms, driving your pelvis up
toward the ceiling and extending your legs. Your body will form the shape
of a triangle. Continue to press through your palms, and try to rest your
heels firmly on the floor.
KEY POSITIONS
2
Fundamental Exercises 17
LEG
EXERCISES
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