INTRODUCTION

If you are a person who wants to be healthy, beautiful, look and feel good, but you don’t have enough money or time to join a gym, this way of training is for you: This is the most realistic thing you'd find out there and you should use it, specially if you're starting in all of this.

 Through this simple and practical way of training is not even necessary to go to a gym, this method, expressed here  is the result of training that has gone through several stages of evolution of a person who for over 22 years now begun going to the gym and whom has practiced various sports all of his life; but because of time, he gradually had to reduce the hours he intended to exercise weekly, WITHOUT THAT IMPLYING A DECREASE IN THE RESULTS on his body, which is the most important. This time has been reduced so drastically, that after dedicating more than 10 hours per week to the gym and various cardiovascular activities, now he only spends 3 hours in total, this is 70% less than the initial time, doing everything in a single day (optional), which gives him time to practice some other sport that he likes, if he wishes.

 Note that this routine is not designed for competitive bodybuilders or elite athletes, but for those whom the Fitness and sports are not among the top priorities of life, but they do like it, know and understand the need to perform these activities in order to look and feel good and lead a healthy and balanced life. Note to the serious bodybuilders, high performance athletes and for those interested in becoming one: 

I recommend that you do not withdraw your interest in this website at this moment because in here you will find many ways to strengthen those problematic muscles in a VERY quick way as well as those of mayor interest as many times a week as you want, without having to spend more than 5 - 9 minutes of extra time in the gym (or outside, depending on where you want to train).

 As to this point I guess you might already be asking "Who am I? And what gives me authority to speak on this subject? I’ll explain you: I am a person who has been training with weights and various sports for over 22 years and while I trained, I have taken it so seriously that since then, the most I’ve stopped going to the gym has been for 15 consecutive days and only a couple of times during this whole journey. Among the sports I have practiced, all amateur but in high-level, are:

 • Moto-trial (National Champion, Category B, several years). • Basketball (Member of the school team, local champion for several years). • Boxing (I trained with the national team). • Kyokushin Karate - Do. • Mixed Martial Arts - Wu Shu. • Jogging. (I trained with current marathoners). • Certified Spinning Instructor. • Many others. 

 Among my credits in the field of weights are:

 • Weights Track Instructor. • Personal Trainer. • Friendship with a former bodybuilding national champion, with whom we exchanged knowledge and ideas. • Sharing of knowledge and ideas with other certified personal trainers. • Local Bodybuilding champion in my category and sub-champion in the absolute, from the gym I used to attend back in the year 2002. • Local Weightlifting champion in my category and sub-champion in the absolute, from the gym I used to attend back in the year 2006. • Faithful reader of Muscle & Fitness magazine (Please read properly: “reader” and not “photo watcher”). • All this knowledge even gave me the opportunity to create a small and successful local factory of protein supplements.

 Some of the most important remaining things to mention about this website: 

 All that you are about to see was not simply invented and afterwards supposed to be effective in your body; but this has been evolved, implemented and tested ON MYSELF. 

 And not with the goal of being able to market this knowledge, but with the only goal that it worked and therefore it allowed me to continue looking and feeling good, IN PARAMETERS OF THE WORLD THAT IS OUTSIDE OF THE GYM. 

 As part of the habits that I had when I actually was going to the gym, it’s that I used to make regular checks on my physics and therefore I weighed myself, I took measurements, fat percentage, etc. And based on this I can give full faith that since I started doing this routine I am still as good as or maybe even better than when I left the gym. 

 The best thing about this routine is that you do not need to perform it inside a gym if you don’t want to. You can make it from the comfort of your home or in a park and you need only a couple of very affordable things for the budget of almost anyone (This in the case that you don’t want to leave no muscle without working it out, which I recommend, but if that’s not your case, then not even that). 

 If you train in a gym think about how you would feel and everything you are going to be able to do in your life:

 IF YOU HAD MORE THAN:

 • 7 additional free hours available per week (only taking into account the time in the gym). 

• 12 additional free hours available per week (adding the time being transported to the gym, do the math and see that I am not kidding). 

 YOU SAVE: 

• The cost of your membership and any other related fee. 

• Up to 80% of your current dietary supplements consumption, since that with this form of training, don’t need to take them the days you do not work out, even if the labels of the products say otherwise (they are interested in sell you more). 

 YOU COULD: 

 • Train in the presence of your family or loved ones, if you would like that. 

• Make a big part of the routine while watching a movie, so you will even feel more pleased with the exercises, due to the focus deviation. 

 • If you are a serious Bodybuilder, or high-performance athlete or want to be one:

• You could reinforce as many times a week as you want that problematic or important muscle to you, without significantly extend the time of your routine. • A huge number of other benefits that you will find on the road. 

 I know you have liked all of these points, especially if you are a person who does not have the gym in their main priorities in life (due to work, your other hobbies, your family and loved ones), but at the same time you are aware and know the importance that good physical activity and fitness have to look and feel good and lead into a healthy and balanced life. 

So, without any further, I do welcome and congratulate you for getting into BestFastWorkOut.

Important notes before proceeding:

1) 

 I'm an average person with high fitness and I am conveying you, in a simple and practical way my experience and results. I'm not one of those bodybuilding and fitness models who usually appear in magazines and television, they are probably "made up" to remark the impression they provoke. Also; believe me, they will expend time and money in the gym, nutrition and supplementation much more than would a person who does not put his body as the center of his life, a busy person, working person, with hobbies and loved ones to take care of. 

What I am offering here is a plan that will allow you to look and feel over the average that look decently well on the street; so my plan comes to be a complementary part in your life in the area of health, beauty and physical training and so you could, likewise, keep giving importance to your other roles in life: family, professional, spiritual, etc. 

2) 

It is needed to change the routine every month and a half, because the muscles get used and lack of response to stimuli of the exercises, I'll help you out with the first 2 routines to change, these will teach you how to vary your routines throughout life, simply with the information so far you will have. I will even include ways to leave no muscle without exercising without using dumbbells or bars, or pulleys. However, it is important that you hold this first routine, since all starts here, without it you will not be able to understand the next one.   Note: Training with no weight is also good for getting you out of trouble somehow whenever you don't have access to weights in a particular occasion. It's very good if you're hand injured, for example, for training biceps and forearms.

3) 

BestFastWorkOut.com and its members are NOT responsible for any mishap, failure or injury that you may incur for following our routine, since everything has worked successfully for myself and so I've taken the time to give clear and illustrative instructions on how to perform properly the exercises. You agree with our Disclaimer when executing this plan, even if only once, if you do not agree do not execute it ever. (You have nothing to fear from this subsection, as they are protocol precautions). 

4) 

The BestFastWorkOut.com program is designed mostly for medium or skinny shaped people, if it's the case that this person doesn´t have already a muscle mass of someone who has at least some time of being assisting to a gym or performing some intense physical activity. It's not designed for people considered as "obese", although this doesn´t mean that these persons cannot benefit of this as it is given by definition that, when burning calories, it tends to burn the fat and to reduce the levels of water in the organism, if it is also accompanied with a good nutrition and rest, as it is shown next. 

5) 

It is possible that at the beginning it will take you more than 3 hours to perform the whole routine, as it's been told, it takes me even less than 3 hours, but, I know it properly now, whilst you finish understanding it and getting used to it, it may take you more than that, but go for it, it is just at the beginning. 

6) 

I've managed to perform properly with only 4 pairs of dumbells: 5, 10, 15 and 25 pounds (2.3, 4.5, 6.8 and 11.3 kg). However, as the dumbells of 5 pounds I've chosen are of a compact and slim design, I can take them together with the ones of 15 and 25 pounds, obtaining like this weights of 20 and 30 pounds as well (9 and 13.6 kg). Something to take in count here is that my hand reach is the one for a man of 1.80 meters (5'11'') height, and this is a tip for saving some more money in your dumbells acquisition. 

 Currently I count on "normal" dumbells as those that everybody know, but in the pictures and videos you could see "non-traditional" dumbells, such as small adapted logs weighting 15 pounds (6.8 kg) in the balance and half water jugs weighting 25 pounds (11.4 kg) which could be cheaper, You could also make "non-traditional" dumbells of 5 pounds (2.3 kg) filling up with water and sand a plastic recipient of 1.5 liters of soda. 

 I don't advice to you, definitely, to buy those dumbells in which you could adjust the weight at your own will by just changing the discs. It is counterproductive due to the time you would lose doing it, if you already have a pair of these, it is better for you to decide which weight are you going to set fixed, and don't change it during the workout. 

7) 

 Food and rest: 

 From many sources it is heard that the physical training itself is not much for the overall success in the physical improvement, but is merely about 25% of the formula. Another 15% is provided by the break and rest and the large 60% is food. 

 As for the rest, with this routine, you'll be fine, given the small amount of time you spend on doing it weekly. However, if you already have more than 21 years of age, you must sleep, and I say it with a touch of personal experience, between 6 and 10 hours a day, perhaps with one or two days when you were forced to sleep only 4 hours. If you are under 21 years of age, the less you should sleep is 8 hours daily. 

 As for food, I will not presume to be a nutritionist or anything like it, but I can tell you basic things that helped me tremendously to level up before I started taking them seriously, many years ago, (this is also with a great touch of personal experience, especially for people who do not have a very slow metabolism and are looking to make a decent muscle mass while keeping a decent percentage of fat in the body, too): At least the day you trained and the two subsequent days you should consume an amount equal to 1 gram of protein per pound of weight you have, or 2 grams per kilogram, depending on the metric system used in your country. The rest of the days you can consume between 50 and 65 grams in total only, as the recommendations of the FDA on all food labels found on all products that contain them. You'll need an intake of at least 25g of protein (whey preferably) no later than 30 minutes after your workout (included in the recommended overall intake), I recommend you add milk, peanut butter and bananas for better results. 

 Protein is not necessarily the supplement found in the shops of nutritional products, the protein is found in greater amounts in milk, meat, fish, eggs, soy, nuts, and others. If you cannot get an adequate amount of protein by consuming these products, you must help yourself with one of these supplements, or even if you do not want to complicate too much I highly recommend you to consume the protein that comes from these supplements, it is more digestible, easier to prepare and consume than the others mentioned above, also often tend to come with vitamins good for your body, too, and not to mention that with fewer dirty dishes and usually equal to or cheaper than eating "normal" if you make a calculation of equivalencies. However it is recommended that you not only consume these supplements, you should always eat "normal" mostly, every day. 

 I also recommend that you consume a multivitamin, since it is almost impossible to get 100% of the requirements of all vitamins and minerals your body needs only from the food you consume all throughout the day, and these vitamins will help you be healthier and to better respond to your exercises and your food and supplements, as well. Also have green or white tea in the mornings, preferably before breakfast, I do it and besides that brings many good properties for the body it also gives a little energy and accelerates the metabolism to help you be leaner. 

 To give some idea of the basics you need to know about protein foods without consulting other sources besides this: 

•  150 grams or 6 ounces of lean meat or fish have 30 grams of protein. A piece of 4 ounces or 100 grams of lean beef or chicken is about the size of the palm of a man of about 1.80 meters height (5’11’’) (without the fingers) and approximately one centimeter thick (0.40 inches). 
• 1 cup of milk has 8 grams of protein, you can consume up to 3 to 4 servings of dairy a day. 
•  1 cup of yogurt, which is also diary, has 5 grams of protein. 
•  1 slice of dairy cheese is usually between 3 to 5 grams of protein. 
•  1 egg has 6 grams of protein, 3 g in the white and 3 g in the yolk. The yolk tends to be bad for your cholesterol, speaking in general. 
•  A bread spread generously with peanut butter typically has up to 10 grams of protein. 

 I do not mention the other macro nutrients that are fat and carbohydrates, because, based on my personal experience, they are not so important to be measured to be successful in getting the physical I am talking about, not at a beginners level and in general cases at least, however try to avoid consuming too much. 

 Fat is found in greater amounts in the whole dairies, in the egg yolks, oil, butter and margarine, fatty meats, red meats, chocolates, cakes, mayonnaise. Carbohydrates are found in greater amounts in cereals, rice, pasta, potatoes, bread, sugar, honey, sweets, chocolates, cakes, condiments like ketchup, mayonnaise, mustard, alcohol, soft drinks, artificial drinks in general, 

 Protein is what you must focus in!