Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life
50 Cent
Language: English
Pages: 240
ISBN: 1583335323
Format: PDF / Kindle (mobi) / ePub
Get fit like 50 Cent: The phenomenally fit superstar rapper reveals his strategic six-week workout plan for achieving a ripped body—and developing the mental toughness to stay in shape for a lifetime.
Survival is a recurring theme of 50 Cent’s lyrics, and his life. That’s why, with obesity rates soaring and fitness levels declining, he wants to give everyone an all-access pass to his premium plan for lifelong fitness. In Formula 50, the mega-successful entertainer and entrepreneur unleashes the power of metabolic resistance training (MRT), the key ingredient that has helped him achieve the famously buff physique that makes his music videos sizzle.
Through MRT, 50 Cent’s fitness plan breaks down the barriers between traditional weight training and cardio workouts, accelerating fat loss while building muscle and improving overall fitness. Designed for a six-week rollout for total mind-body transformation, the Formula 50 regimen builds willpower while it builds physical power. This fitness book also focuses on nutrition— readers will discover the unique dietary combinations that fuel 50 Cent’s workouts. Coauthored with Jeff O’Connell, health journalist and editor-in-chief at Bodybuilding.com (the world’s largest fitness website), the book delivers a payoff that goes beyond six-pack abs and flab-free pecs: This is a fitness plan that boosts energy, endurance, flexibility, and mobility. The result is a body you’ve always dreamed of—and the mindset to attain the rest of your dreams.
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really penetrate into the thick muscle tissue.” BASIC MOVE Glutes Foam Roll PURPOSE | To penetrate deeply into the thick gluteal tissue to reach any knots or tight areas. Increased flexibility in the glutes also helps increase range of motion for hamstrings work such as stiff-leg dead lifts, Romanian dead lifts, and hyperextensions. GET READY | Sit on the roller with just one of your glutes contacting it. Cross the leg on that side and rest that foot on your
compared to the preceding rolls so that it will roll side to side instead of up and down your body. Get on top of the roller, facing down, and place your hands or forearms on the ground. Adjust the roller so that it contacts the inside of one leg near the knee. Your opposite, non-working leg should contact the ground for balance. Your working leg should be comfortably bent at the knee. GO | Roll the apparatus from the top of your knee up into your groin, applying as much pressure as you
packed with people acting on New Year’s resolutions. Everybody wants to change, even if it’s to lose 4 pounds or take a little pinch off their paunch. Guys who are smaller are trying to bulk up, and some of the bigs want to shrink it down. Supplement stores and websites always see a big spike at this time of year. People seem committed. But most end up quitting early on. Just stick with me for 30 days. During the beginner’s phase of Formula 50, you’ll be doing 3 days of total-body
the seat of a fan or stationary bike so that your legs approach full extension at the bottom of each revolution. At no time should your knees “lock out” during the set. Place the balls of your feet on the pedals and grasp the handles. Keep your torso upright throughout the set. GO | Pedal hard for the length of time listed in the chart, pumping your arms and legs (if a fan bike is available). Your perceived rate of exertion should reach about 9 out of 10 for most of the set. Push it.
hyperextensions. GET READY | Set up a glutes-ham machine so that your knees are directly on, or immediately behind, the pad. Secure the backs of your ankles under the pads. At the start, your knees should be bent, torso upright, chest up, and arms crossed over your chest. Before beginning the movement, engage your glutes, hamstrings, and core. GO | While keeping your back flat, lower your upper body toward the floor as you straighten your legs. At the bottom of the movement, your upper