50 cent workout book pdf

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Contents Foreword and Acknowledgements

8

Dedication

10

Section A: Introduction 1

Before you start - Medical Clearance

12

2

Becoming a Rock of Ages

14

3

What Kind of Training?

16

4

Introduction

18

5

Why exercise?

22

6

Our Health and the Department of Health

26

7

Suggestions for Ageing Well

30

8

Body Types - Know Your Type

32

9

The Double Curse of being Overweight

34

10

Training Levels

36

11

Heart Rate Monitors and HR Training Zones 42

12

Flexibility and Stretching

Section B: General

Section C: Preparation

48

Section D:Two Training Stalwarts 13

Abdominal and Core Training

56

14

Press-ups and other Calisthenics

74

Section E: Cardio Training 15

Age and Aerobic Fitness

88

16

Walking

90

17

Running and Jogging

106

18

Swimming for the Over-50s

122

19

Indoor Cycling (Static Exercise Bikes)

136

20

Cycling Outdoors

142

21

Rowing

148

22

Elliptical Trainers

158

23

Skipping

160

Section F:Weights, Circuits and Resistance Training 24

Circuit Training at Home/ at the Gym

172

25

The Boxing Workout

192

26

Weight Training for the Over-50s

206

27

Free Weights or Machines?

208

28

Weights Machines Workout

214

29

The Home/ Multi-gym Workout

222

30

Weight Training: Free Weights

228

31

Weights: Split Routine

244

32

Women and Weights

246

Section G: Other Activities 33

Studio Classes and the Older Adult

248

34

Pilates

250

35

Working-Out with Bands and Tubes

254

36

Golf

262

37

Tennis

270

38

Injury and Illness

274

39

The ‘Subjects’

288

40

Handy Kit

302

Books - Further Reading

306

Health and Fitness Glossary

310

Stockists

316

Foreword The purpose of this book was simply to persuade people over 50 (and those approaching 50) that fitness and health can be attained or improved by physical activity at any a

商品資料

商品簡介

With obesity rates soaring and fitness levels declining, superstar rapper 50 Cent offers an all-access pass to his premium plan for lifelong fitness. Through metabolic resistance training, 50 Cent's six-week fitness plan breaks down the barriers between traditional weight training and cardio workouts, accelerating fat loss while building muscle. Coauthored with Jeff O'Connell, editor-in-chief at Bodybuilding.com, the book delivers a payoff that goes beyond six-pack abs and flab-free pecsthis fitness plan boosts energy, endurance, flexibility, and mobility. The result is a body you've always dreamed ofand the mind-set to attain the rest of your dreams.

The following is an example of what a typical workout looks like for 50 Cent. It was designed by 50’s long-time trainer and M&F adviser, Jay Cardiello (cardiellofitness.com). “One of the biggest things for him is he needs to be able to run around with a microphone and perform for two-plus hours,” Cardiello says. “I don’t think most people realize how draining that is.” To build cardiovascular endurance while continuing to build the shape 50 wants, Cardiello uses a lot of supersets; for example, 10 pushups after every set of bench press. 

SEE ALSO >>>NEVER GONNA STOP: 50 CENT IS IN FOR THE LONG HAUL

Make it Work

Sometimes, cardio activities like heavy bag work or battling ropes can play a bigger role than weights in 50 Cent’s workout. “It needs to be very adaptable,” says Cardiello. “In some of the cities where he tours overseas, there might not be a gym, or it’s just a treadmill. Whatever he’s got, he finds a way to make it work.”

Dips

After two chest supersets to start his workout, 50 gives his pecs a break by working other parts of his body, but by the end of the workout, he’s back at it with four sets of 15 dips. When 50’s hotel gym is lack-ing, trainer Jay Cardiello says 50 will get creative. “He’ll do pushups with his hands on pillows.”

Leg Raise

To work his core from all angles, 50 raises his legs for an equal number of reps on each side, on top of doing reps straight down the middle. When he starts to fail, he does knee raises rather than just ending the set.

Control

On any standing upper-body exercise, control is especially key. Bracing your abs before a move like a lateral raise, as 50 is doing here, doesn’t just protect your spine, it also gives your abs some extra work and will help make your six-pack pop.

What does 50 Cent’s workout routine look like?

50 Cent, born Curtis Jackson, is an American rapper, producer, actor, and entrepreneur whose career skyrocketed into stardom after the release of his debut album, Get Rich or Die Tryin’. 

50 Cent has also acted in several films, including Den of Thieves, All Things Fall Apart, and Southpaw. 

To stay in shape, 50 Cent takes care of himself through exercise and a strict diet plan. If you’re looking to shred fat and burn calories, this is a great place to start.

Ready for the 50 Cent workout routine? Let’s go!

Within this article, we’ll discuss 50 Cent’s workout routine, diet, and supplements. We’ve done thorough research on 50’s diet and exercise regime, but this article is not his exact workout routine.

It provides an idea of what 50 does when training for a role, based on interviews, his own commentary, and information from trainers.

Current Stats 

• Height:‎ 6’1″
• Weight: 205 pounds
• Age: 46 years old
• Birthday: July 6, 1975
• Accolades: 30+ million albums sold worldwide, 13 Billboard Music Awards, 1 Grammy award, 6 World Music Awards, 3 American Music Awards, 4 BET Awards

Workout Principles

Burn calories faster by doing supersets, which keep your heart rate up more effectively than other exercises.

Don’t focus on losing weight. Give all your energy to workouts and your diet plan, and weight loss will come in its own time.

Use sleep to recover. Sleep helps decrease stress and helps your body achieve peak performance. Your future self will thank you for sleeping more!

50 Cent’s Workout Routine

50 Cent has worked with his physical trainer Jay Cardiello to build his endurance to perform at live shows without missing a beat.

While endurance training helps to achieve 50’s incredible body shape, he also l