Method Chris Getin: diet and exercise

Sometimes it's time to think about your figure, even to men. And let only some say that they are extremely inattentive in terms of sports. On the contrary, the majority of self-respecting representatives of the male can fully sit on a diet and at the same time engage in pumping muscles in the gym. Another thing is that each of them does it for a specific program. For example, Chris Getin's method proved to be very successful. By the way, on it can train and women. More about him and talk more.

A couple of strokes to the portrait of the author

Chris Getin is the CEO of the well-known foreign company Kaged Muscle, specializing in the production of sports nutrition. In addition to his dizzying career, he is known as the author of a huge number of books devoted to bodybuilding. At the same time, Chris was qualified as an excellent sports therapist and coach, who worked hard on the relief transformation of many Bollywood stars.

However, he was very popular with one of the programs developed by him, better known as Chris Getin's method.

What is the essence of the method?

The essence of the methodology consists in a well-designed program, which includes the following elements:

• The use of specific products (the quantity and their composition for each day are indicated);
• Compliance with the diet;
• Performance of special exercises;
• Observance of a certain daily routine.

All trainings by the method of Chris Getin are aimed not only at reducing body weight, but also on building up all muscle groups. With proper observance of the technique, the total percentage of fat in the body decreases and the number of muscle mass increases. Speaking in the language of bodybuilders, the body is dried and an effective relief is created. And all this is done in 12 weeks.

What do you need before starting a workout?

To begin with, the author of the method recommends patience. According to him, his program can dramatically change the lives of people who are engaged in it. However, he immediately talks about the difficulties that they will have to face. For example, it will be difficult for the athletes who already have a certain muscle mass to be engaged in Chris Getin's method and want to give shape only to the legs and buttocks. Since most of the exercises have short transitions (only 40-45 minutes of rest), such people will find it very difficult to breathe.

He also talks about the necessary revision of his diet and the use of certain sports supplements that help get rid of unnecessary pain, remove fatigue from the joints and accelerate the buildup of muscles. In a word, all wishing should be brought up in itself endurance and perseverance.

Diet and nutrition during exercise

As we have already said, Chris Getin's method and his diet are related. Nutrition, according to the author of the program, plays one of the main roles in the race for the ideal forms of the body. For example, from the first day of working on himself, Chris recommends not to skip breakfast. During it you can eat egg whites, oat flakes and coffee. As an alternative, a kind of omelet prepared from proteins, white chicken meat and a pinch of oatmeal is suitable.

For the second breakfast, Chris advises to eat lean steak and brown rice. Approximately 3 hours after this, it makes sense to refresh yourself with sweet potatoes, boiled chicken and broccoli (the same sequence of dishes is recommended to be repeated after 3 hours after lunch). Next, you will find boiled or grilled fish, brown rice and broccoli.

Immediately before training during the day, Chris Getin's method suggests eating a little fish (tilapia fillet), brown rice and drinking coffee. After playing sports, it is recommended to drink a protein mixture of vitargo, creatine and glutamine. For dinner, according to the author's advice, you need to eat broccoli and lean steak. And lovers of eating at night Chris recommends replacing food with a whole grain snack.

Some useful recommendations

During the day, you should drink at least 1-2 liters of water. To make it easier to control this dosage, it is best to have a personal drinking bottle. In order to strictly follow the established schedule of meals, you must prepare all meals in advance (the day before they are consumed). For convenience, cooked food can be placed in food containers. Dosing the same portion is based on his fist (the contents of the plate should not exceed its size). In order to diversify the freshness of the food you eat, supplement it with useful condiments of ginger, cinnamon or black pepper. A small amount of salt is allowed.

Supplements from sports nutrition: what will they give

Chris Getin's method involves the use of certain sports supplements. For example, doing his program, you should use protein powder. It will help to restore and nourish the muscles after a complex strength training.

Creatine monohydrate has similar properties . It allows you to compensate for creatine reserves, increase the strength and endurance of the body. Also, according to the trainer, you can not do without synthetic amino acids. As you know, they play an important role in the construction of muscle tissue.

The training schedule from Chris: the first week

Before starting to implement this universal method of Chris Getin (12 weeks - this is how long it lasts), you should familiarize yourself with his detailed plan. For example, the first week of classes according to the author's method is as follows:

• Leg training;
• Work on triceps and chest;
• recreation;
• Work on biceps and back;
• Exercises on the press and shoulders;
• recreation;
• Exercises on the muscles of the legs.

Training according to plan: the second week

In the second week, the following muscle groups should be performed:

• Triceps and chest;
• recreation;
• Shoulders;
• Press and calf;
• Biceps and back;
• recreation;
• legs.

This is what a short two-week lesson plan looks like, which includes Chris Getin's method. In Russian it can be found on many sites for bodybuilders.

Training in the third and fourth week

The third week should focus on triceps and chest (Monday), back and biceps (Tuesday), shoulders (Friday) and feet (Saturday). And on Wednesday, Thursday and Sunday it is recommended to take a break and rest from exhausting activities in the gym.

The fourth week will begin with the weekend. Then you will have a load on your back and triceps (Tuesday), shoulders (Wednesday), chest (Thursday) and legs (Sunday). On Friday and Saturday, make a day off.

Plan for classes on the fifth and sixth week

The fifth week allows you to thoroughly work on triceps and press (Monday), shoulders (Thursday), breasts and triceps (Friday), feet (Saturday), back and biceps (Sunday). Tuesday and Wednesday in this cycle assume a rest.

On the sixth week, two days of weekend are waiting for you, and then intensified training of the muscles of the chest, triceps, calves, shoulders, legs, back and biceps.

Seventh, eighth and ninth week of classes

In the seventh week, much attention is paid to the shoulders and calves, triceps and chest, legs, back and biceps. The eighth week helps to work on calves and shoulders, legs, back and chest, as well as biceps and back. The ninth week gives you the opportunity to properly pump your legs, shoulders and calves, back and chest, triceps and biceps.

The tenth, eleventh and twelfth week

The tenth week includes already standard exercises on the legs, triceps and chest, combined with movements from yoga. They help to stretch well the muscles of the shoulders and legs, tighten the press, calves and strengthen the arms, back.

The eleventh week is aimed at working out the legs, back and chest, calves and shoulders.

The final twelfth week involves intensive training with weighting on the legs, back and chest, shoulders and calves, biceps and triceps.

Method Chris Getin: Feedback

About this technique you can hear a variety of reviews. For example, some of them tell us about the incredible complexity of the program. According to young people, this training is extremely exhausting, but very effective. Others do not like the list of recommended products. So, some do not like broccoli. Still others share their photos "before" and "after", visually demonstrating the changes that have occurred to them after the personal approbation of the method.

A real example from the author's practice

A striking example of the effectiveness of Chris's technique is the extraordinary transformation of Patrick Magno, a regular social worker from California. Despite his relatively small age (at the time of the experiment he turned 29 years old), he could not boast of a slender and stately figure. Because his food consisted mainly of fast food, it was not difficult to guess that Patrick was suffering from excess fatty deposits.

However, the announcement of the competition with a rather attractive cash prize made him fundamentally change his life. Having set himself the goal, Magno worked hard on the method of Chris Getin. And observing his diet, in the end he was able to only lose weight, reducing the percentage of fat from 24 to 6, but to make his figure just perfect. And, of course, such works could not be appreciated by the members of the jury. So, Patrick Magno received the main prize, improved health and acquired an attractive muscle relief.

In a word, the technique works. To implement it you need to get used to a special routine of the day and have patience.