Fitness Program from Zeb Atlas

Fitness model and gay adult star, Zeb Atlas, did not used to have this muscle-toned body he is now so famous for. He used to weigh 165 lbs in high school and was this tall and scrawny young man who was only slightly physically active with sports. He loved playing golf and baseball then but that was just about it. After graduating, he began to take fitness training seriously and embarked on a rigid exercise program. Having the right fitness trainer to guide him through his exercise, Zeb was able to easily develop and achieve a perfectly toned 250 lbs. body after three years.

Zeb Atlas’ typical day: Diet Plan and Exercise

A typical day for Zeb starts with 35 to 45 minutes of cardio exercise on an empty stomach. He sometimes drinks black coffee to get his metabolism going as this helps burn the carbs a lot quicker. A typical cardio exercise means walking on treadmill on an incline. The treadmill is set at three and a half miles an hour.

Following this cardio exercise, Zeb takes on a breakfast diet plan which consists of eight or nine large egg whites, along with a cup of oatmeal with cinnamon. As his body type contains more muscles than normal, he needs all the protein he can get from his food. There are days when he does crave for pancakes with butter, though. He admits to indulging this once in a while, especially when he is not getting enough sleep (which is quite rare). But on the average, his best diet plan is to stick with eggs and oatmeal for breakfast.

By late morning, fitness buff Zeb then hits the gym and does his regular exercise programs. He doesn’t aim to lose weight, nor does he need rigid weight loss plan for obvious reasons. His exercise program is geared towards keeping his body muscles in symmetry. Although he spends most of his time at the gym, Zeb does his exercise body part by body part.

He would, for example, work on the chest, abs and stomach the first day, and then move to the biceps and the triceps after that. On the third day, he would allow himself to take a break, and then work on the exercise for his calves, thighs and legs on the fourth day. The logic behind this is that the muscles also need to take a break or a time off from working the exercise equipment.

All through out his day, Zeb would finish a glass of protein milkshake or take meal replacement and supplements as part of his diet plan. Because his body needs to at least burn some 3500 calories daily, he would still eat regular lunches and dinners containing chicken, steak or fish with brown rice, on top of the diet supplements.  He also advises to drink plenty of water.

ONE WEEK OF FITNESS TRAINING

Below is a brief rundown of how Zeb does his fitness exercise routines using the right fitness machines and exercise equipment. This exercise program should serve as a guide for those who would like to achieve a healthy body like this fitness model.

Day 1: Working on the Chest, Abs & Calves

CHEST EXERCISE: Work on the flat bench and do three sets with at least eight or ten reps to warm up.  Then move on to incline dumbbell press for some upper body mass exercise. Do two sets with ten reps for this.  Next, get into the heavy weights. Using incline flies, do two sets with ten or twelve reps. Finish this off cable crossovers, three sets with 12-15 reps.

CALVES EXERCISE: Pick the seated calf raises exercise equipment with an approximate 15 reps per set. You should start feeling your calf muscles getting dense; with all the blood pumping into it and that should be good for growth and development. Then work your way with standing calf raises, doing some three to four sets and feel the contraction of the calves.

ABS EXERCISE:  Do some crunching. On the flat bench, do some knee raises or decline sit-ups. Do this for about four sets with 20 reps and you should feel the result very quickly.

Day 2: Fitness Exercise for the Legs

LEGS EXERCISE: Begin with a five-minute exercise on the bike, to warm you up and then move on to the leg press doing five sets with 12 reps. Follow this up with a squat routine for three sets. Use heavy and controlled reps and be sure to use it properly to avoid injury.  Dumbbell lunges are next and you should do about three sets of 10 reps. This helps with working the glutes and the quads. Finish this exercise program with hamstrings of 4 sets with 12 reps, and make sure to squeeze at the top.

Day 3: Cardio

Cardio exercise via walking only. Take the day off from any other fitness exercise activities.

Day 4: Back and Shoulders Exercise

BACK EXERCISE: Work with a wide grip to warm up. Do three sets with about 12 reps before moving on to the underhand grip.  Use three sets with 8 reps each. Next, do chins with bodyweight. You can feel your back effectively fatigued at this point, so there should be no more need for additional weight, two sets is just about enough. Finish this exercise with a seated row of three sets with 10 reps.

SHOULDERS EXERCISE: Begin with a neck press to keep the blood pumping and go for three sets with 10 reps. Follow this up with this seated dumbbell exercise equipment and do side raises. Next, use the rear delt movement set to work the muscles and tone it. Complete the routine with a heavy set of dumbbell shrugs.

Day 5: Biceps and Triceps Exercise Program

BICEPS EXERCISE:  It is best to begin with a mass standing barbell curls to warm up and then do the preacher curls next. You should begin to feel your biceps muscles becoming firmer.  Finish this off with concentration curls to complete the exercise routine.

TRICEPS EXERCISE: After the bicep workout, begin with the close grip bench press to work on your triceps, doing three sets with 10 reps. You should feel the back of your arms weigh in.  French press should immediately follow this, using straight bar and heavy weights and then finish this with a rope or a bar exercise routine.

Day 6:

Spend the day without any kind of exercise.

Day 7:

Do the same routine as Day 1.

Zeb Atlas’ Fitness Advice

This fitness model believes that if you are determined to keep this kind of lifestyle, it would be better to have a personal fitness trainer so that you will be able to enjoy a proper exercise program. If a fitness trainer is not possible, then at least train with a buddy who is also familiar with the exercise programs, as well as exercise equipment to use. Zeb trains with a fitness buddy.

This article is contributed by http://www.HowCelebsGetFit.com . Please visit http://www.HowCelebsGetFit.com for a lot more information on diet and exercise for the gay men.