N
neutral shoulder-width lat pull-down
nutrition, transformational; basic rules of eating; breakfast; calorie intake, manipulating; calories, counting; carb cycling; diary, food; diet cannot be rigid; fat loss rules; how to construct your own diet programme; insulin sensitivity; kick-tstarting your diet and maintenance; liquid calories versus ‘real food’; macronutrient breakdown; most ‘hard-gainers’ do not eat enough food; never skip a meal; nutrition for muscle building; protein goal; shakes; spike days; supper, importance of; supplements can never replace food; when in doubt, eat more
O
omega-3
ongoing advice
P
pain, good and bad
parents, body shape and
pec dip
phosphatidylserine (PS)
plank, incline gym ball
pressure, exert
probiotics
protein: carb intake and; eat with everything; goal; shakes; whey
pull-ups: lean-away; shoulder-width
pussy, don’t be a
Q
questions, frequently asked; bland foods; budget, supplements and; calories, counting; carbs and protein/fat intake; carb cycling for fat loss; carbs, low; cheat meal; injuries; meal plans; results; substitute exercises; substituting a shake for a meal; supplements
R
range of motion
reps
rest
results: effort and; Joe’s; maximum results in minimum time; parents and; what can you expect?
reverse incline hammer curl
row: barbell bent-over; dumbbell upright; incline reverse dumbbell; incline reverse one-arm arc; seated cable rope; seated overhand cable
rules of change, following; ask yourself ‘How hard am I prepared to go? What am I prepared to sacrifice?’; be realistic; break that goal down into smaller timeframes; define your goal/s; exert pressure on yourself by all means necessary; harness your fear; self-belief; set a timeframe on your goal; when you fail
S
seated behind-the-neck press
seated cable rope row
seated calf raise
seated dumbbell shoulder press
seated lateral raise
seated overhand cable row
seated Scott press
self-belief
sets
shakes, protein
shoulder press, seated dumbbell
shoulder-width chin-up
shoulder-width pull-up
single-leg calf raise
sleep
social support
Specialisation Workouts; arms; back; chest; delts; quads
spike days
squats: back; front; machine
standing barbell shoulder press
standing calf raise
step-by-step exercise form guide
stress, minimise
substitute exercises
sulbutiamine
supersets
supper, importance of
supplements and nutraceuticals; BCAAs; beta alanine; big business, supplements as; brand quality; budget and; can never replace food; creatine; D3; digestive enzymes; electrolytes; estrogen control; glutamine; glutathione; Himalayan sea salt; holy basil; L-carnitine; low-osmolality carbohydrate powders; magnesium; multivitamins; omega-3; phosphatidylserine (PS); pinpointing the supplements you need; probiotics; shakes; shortcuts; sleep enhance; sulbutiamine; testosterone control; top; whey protein; why did you list so many?; zinc
T
tempo
testosterone
time under tension (TUT)
triceps dip; weighted
12-week workout grid
U
Ultimate Transformation Competition, The
V
vitamins see multivitamins
W
walk before you can run, learning to; lifestyle rules; muscle-building and strength workouts
walking dumbbell lunges
warming up
Warner, Joe; body transformation; will my results be the same as?
weight selection
weighted triceps dip
whey protein
Workout Plan, The Ultimate Body Transformation; following the programme; Foundation Workouts; how to maintain; Specialisation Workouts; step-by step exercise form guide; week workout grid; workout essentials for your own personal plan; the workouts
wrist curl: barbell; behind back barbell; cable; dumbbell
Z
zinc
ACKNOWLEDGEMENTS
It’s probably the goal of every lifelong gym rat to set all of his ideas down in one grand tome. I’d still be thinking about it rather than doing it if it weren’t for the support and confidence of my wonderful family, friends and colleagues.
First and foremost, everything that I do is made possible because I am supported at home by Marcela Kubinova. I’m the quarterback who gets to make the flashy pass, and endure the odd sack, but she is the one who gets me safely onto the field of play every time. Without her unflinching devotion I could never have had the opportunity to have my cake and eat it, working on my career and enjoying the beautiful family that she looks after with a heart of gold and a rod of Slavic iron.
My children, Roman and Mia, are my inspirations. Roman was also Joe Warner’s inspiration when the six-year-old beat the thirty-three-year-old in a sprint race at the start of Joe’s 12-week transformation!
In a way I need an entire chapter to thank my two-time cover model and collaborator Joe Warner, but I’ll have to opt for brevity. He threw himself into the 12-week process with full commitment, and despite his own ridiculously busy schedule as the editor and publisher of two magazines, Iron Life and Alpha Man, he was prepared to uproot his life and come and live on my home turf in Marbella for three months. His honesty, his professionalism and his friendship were all instrumental factors in enabling me to devote the time it takes to prepare a book like this. It’s trite to write ‘I couldn’t have done it without him,’ but nothing could be closer to the truth.
The ideas in this book are the product of thirty years of experience. I’ve not learned these things by being stuck in a dungeon, and I have benefited from the help of more people than I could possibly mention. I learned what real training was all about at Muscleworks Gym in London, and I’ll forever owe a debt of gratitude to Savvas Kyriacou and all the great bodybuilders who came up there in the 1990s. Louis Durkin was always the perfect in-the-gym trainer when he wanted to be, and a part of the results that the dedicated reader will get from this book are down to the ideas that he sparked in my mind.
The training routines in this book have Charles Poliquin’s influence stamped all over them. No one teaches better programming than Charles, and I am proud to call him my friend. He has always been there for me to tell me if he thinks one of my ideas is great or ‘dweebish’. Just as it should be; there’s never any beating around the bush.
There’d be no book if my great friend Mike Weeks had not introduced me to the great agent Robert Kirby. Thank you both for helping to get the show on the road. And thanks to the HarperCollins team: Carolyn Thorne, Orlando Mowbray, Simon Gerratt, Sim Greenaway, James Empringham and Dean Russell.
The laboratory where I’ve really tested all my ideas has been the Ultimate Performance (UP) gym floor. An enormous amount of credit for my ability to write this book goes to everyone in our worldwide team. There are one hundred plus of you to thank as a collective, but individually Joe Halstead, whom I trust like a brother and who steers me with his analysis; Glenn Parker, who has been at UP from before there even was UP; Eddie Baruta, who can always be counted on when the chips are down; Akash Vaghela, for his detailed work on the meal plans; and Ridhi Sharma, who is always there for me when I need her.
And I couldn’t have even made it to the starting line without Anne and Michael Mitchell, my parents. They gave me the confidence to believe that as long as I was prepared to work harder than anyone else then I could d
o anything at all I wanted to do with my life. In a way that is the key message I want the reader to take from this book.
ABOUT THE AUTHOR
NICK MITCHELL
My name is Nick Mitchell and I am the founder of Ultimate Performance – www.upfitness.co.uk, the largest employer of specialist, body composition focused personal trainers in the world. My goal and inspiration in writing this book is to guide you step by step through a total body transformation. I am the only trainer to have taken out-of-shape ‘ordinary’ men and put them on the cover of all of the leading fitness magazines in the UK, thereby breaking new ground for what is possible for a ‘physical transformation’. And let me tell you that you can achieve the results you crave.
But this is no easy ride. There’s no sugar-coated advice, no BS here. Ditch the excuses and self-doubt and take the challenge to get into the best shape of your life.
So what are you waiting for…?
About the Publisher
Australia
HarperCollins Publishers (Australia) Pty. Ltd.
Level 13, 201 Elizabeth Street
Sydney, NSW 2000, Australia
http://www.harpercollins.com.au
Canada
HarperCollins Canada
2 Bloor Street East – 20th Floor
Toronto, ON, M4W, 1A8, Canada
http://www.harpercollins.ca
New Zealand
HarperCollins Publishers (New Zealand) Limited
P.O. Box 1
Auckland, New Zealand
http://www.harpercollins.co.nz
United Kingdom
HarperCollins Publishers Ltd.
1 London Bridge Street
London, SE1 9GF, UK
http://www.harpercollins.co.uk
United States
HarperCollins Publishers Inc.
195 Broadway
New York, NY 10007
http://www.harpercollins.com
Your Ultimate Body Transformation Plan Page 17
