High Level Nice-Bod Overview

November 10, 2009

If you want to tone your body, use resistance training, aerobic exercise, and reduce your caloric intake a bit (10 – 15%) in order to drop body fat.  Use the zig-zag method of weight loss, as discussed in my earlier video, in order to avoid plateaus.  On the “up” day(s) of your zig-zag diet, increase calories by approximately 2 calories per lean pound of body weight.  Schedule 1 or 2 up days per week.


If you want to build muscle, use resistance training and INCREASE your caloric intake by roughly 2 calories per pound of lean body weight.  In your resistance training, you must train “progressively” and intensely, which I’ll cover in a future post.

For both the toning folks and the muscle-building folks, use basic exercises that involve large segments of your muscle mass as the core of your resistance training routine.  These are exercises like squats, deadlifts, bench press, and overhead press, and variations of these exercises.  More specialized exercises can be incorporated into your routine for variation and balance.

Resistance exercises can be done with body weight,iStock_000008160761XSmall

resistance bands,iStock_000005993412XSmall

or traditional weights.iStock_000002276454XSmall

Your goals (weight loss, toning, muscle gain, etc.) will determine whether or not you need more than body weight and/or resistance bands.

For the toners and the muscle builders, use a balanced diet of protein, carbohydrates, and fats, as we’ve previously discussed.  In fact, everybody should eat a balanced diet.

Stretch every day.couple stretching gym

Super important: use a journal to record your food intake and your exercise!  A plain writing pad will do,journal

OR, when you go HERE you can get a FREE journal!  Just mention that you were referred there from

Follow these plans with diligence and you will get the body you want.

Very soon I’m going to start adding video to demonstrate the exercises, stretching, etc. that I’ve talked about in previous posts.

Hope each of you has a wonderful day today!  Make it a great one!


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9 Responses to “High Level Nice-Bod Overview”

  1. Reminds me of the old Weider Muscle confusion principle…vary things so our bodies don’t adjust and compensate for a new set of conditions.

    I’m going to try to maintain this throughout the holiday period.

    Steve Chambers

  2. Is there any proof that aerobic workouts benefit your heart or does it just work in theory? I can’t help but wonder this because I hear about people dropping dead of heart attacks while jogging or doing some type of aerobics.

    I always thought resistance training was working against your own resistance without weights. This is interesting!

    Lisa McLellan
    Babysitting Services – Babysitter in your area

  3. JJ Jalopy says:

    Rockin’ overview Darryl. It’s great to have the big-picture view!

  4. Vicki says:

    Stretching every day – what a great way to work muscles. It is my favorite start and end to exercise. I can usually feel what needs to be worked on by how it feels in the stretch. Makes me aware what part of my body could use the most toning too.


  5. John Ho says:

    A journal is always good tokeep track of one’s progress in any aspect of life.

    I like your photos, esp. your self-portrait.

    John Ho

  6. Martin says:

    This is a great summary of what to focus on for toning/weight loss/muscle gain.

    Martin Wright
    Impact, Poise, Presenting

  7. Don Shepherd says:

    A good overview of getting the body you want. i’m glad you added stretching as part of the routine. I find that if i stretch at the end of my day there is less muscle soreness at the start of the next day.

    Don Shepherd
    Central Oregon Expert

  8. Hi Darryl,

    this is an EXCELLENT overview of the fitness components which work for achieving one’s fitness goals and enjoying the body which we want.

    Happy Dating and Relationships,

    April Braswell

  9. Keri Eagan says:

    Thanks for the tip about the free journal!

    Keri Eagan



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