a * ill THE WAR AT HOME - a IABS- PERFORM THESE MOVEMENTS ON THE PRESCRIBED DAY BEFORE YOUR MAIN WORKOUT, ey Pog Rest NOs 3x 10 Reps eee al iaxsm elec ER eis Eee Heel Tap ER eis eee f a eo r Lact ag it 4 Lying Leg Lift 3x 10 Reps 45 seconds i iaETaL 3x 1 minute each eel i Russian Twist ER eis 45 seconds ¥ a ee EY WORKOUT BeTORMING THE CASTLESSTORMING THE CASTLEa rs THE ARMORY SOC NCSI CR ICICLE RC Ue ICM LET TACIT are cut off by the camps of the enemy combatants. There is no hope for reinforce- SOUR CUC CW CO CUMMING Cee eS Cu UAC whatever lies beneath the castle grounds. Prepare thyself, for you are all that stands between your fiefdom and annihilation. Will you assert your right to this land? Or ‘i will you allow these usurpers to trample over your drawbridge and over your place in ISN MU CHOOSING A BATTLE STRATEGY: 7 OCR CSC ECU UU CLU URLS ALER TCU armies. View the landscape. What can you use? Where can you flank the sea of iron dad men? You must decide your battle strategy. g io Gaining muscle and losing fat are mutually exclusive, divergent paths. Your fat is like stored grain that can help sustain you during a siege. If you are not taking in surplus grain during the siege, you will constantly dwindle down your grain stores. Similarly, you need to expend more calories than you take in, thus creating a deficit fo lose fat. To gain muscle, you need to take in more calories than you expend by creating a caloric surplus. It is important to note that when you are in a caloric deficit, your body cannot only tap into fat stores. While you are burning through fat, you will see more separation between your muscles. As the muscles reveal their SCM TRUM AT ie COCR TU AM CCL AR COURT AL CRUSOE RCO om Rect) optimal environment for weight gain. These additional calories can be used to repair PSO UCC VACCARO CRC AT HOME WORKOUT Ta Oe ETE ena cots ae