Conviction Fitness: Get Ripped in 8 Weeks

By Chas Allen

Step into the most hard-core workout environment of prison weight piles in this experiential 8-week fitness program that guides readers through the mental and physical techniques used to create transformative results. Every choice a reader makes has real consequences through the story-line that will determine the results achieved on this 8-week get-ripped fitness program. Challenge yourself and see if you have what it takes to survive on the yard.

• Language: English
• Publisher: Tablo Publishing
• Release date: Dec 15, 2020
• ISBN: 9781649692146

Book preview

Initial Orientation:

The walls of these pages will test your mind far beyond the challenges placed upon your body. Your muscles should fatigue before your mind does. Strengthen the mind and the body will follow.

Orientation includes chapters, Strong Mind, Strong Body: Resistance Training for your mind, Lockdown Nutrition: Simplify your nutrition with The Golden Ratio, Lights Out: The Convict Fit sleep requirements, and Body Armor: Adapt to change with flexibility.

If you believe that your mind can withstand the rigors of solitary confinement without guidance, then skip these lessons. But when you’re locked in that 4 x 9 cell on your own and the demands of this program become too much for you to handle, don’t come crawling back.

To skip further orientation: Advance to Cell Block-A.

Otherwise, Inmate, advance to Strong Mind, Strong Body.

Strong Mind, Strong Body: Resistance Training for your Mind

For the next 8 weeks, your body must execute the tasks ahead if you want to achieve your freedom. Your body is on LockDown. But what you do with your mind is entirely up to you. You are the one who determines whether your mind is free, or locked up.

Excuses bind your life and trap you within a self-made prison. They are like walls that you construct in your own mind. They segment your life. One part of you wants one result. Another part of you wants another result. This is wasted energy, 10147-032. If you want to survive on the yard in a culture of alphas, you need every ounce of your energy working for you: not against you. Set yourself free. Break down your walls.

Mental Exercise 1 of 5

Identify Your Walls

Step 1: Identify excuses as they arise.

Step 2: Ask yourself why, why do you make this excuse? Be honest. What’s the root cause? Is it fear? Is it doubt?

Step 3: Break down the wall within yourself.

Here’s how: Create a solution.

You are in control. What can you do to rid yourself of the root cause of your excuse? What can you do to create action within yourself and remove the wall that creates inaction?

Advance to: Don’t Set Goals, Make Commitments

Don’t Set Goals, Make Commitments:    2 of 5

Commitment is a powerful word. Use it. Criminals commit crimes. Convicted felons are committed to prisons. You are committed to getting ripped in 8 weeks during your time in the Convict Fit program.

The difference between achieving good results and achieving great results, life-changing body transformation results, depends entirely on you. If you follow through 50-60% of the time you will achieve good results. Good results boost inmates' confidence just enough to get them in trouble and swell their chest on the weight pile. That kind of false confidence leads to a lock in a sock against the back of an inmate’s head when they’re not looking.

You’re in survival mode here. Make commitments and keep them. Word is bond during your time in Convict Fit. Inmates hold each other accountable, sometimes through force. Follow through with your commitments 90-100% of the time. You will not only survive, you will thrive.

Mental Exercise 2 of 5

Don’t Set Goals, Make Commitments

Step 1: Identify the commitments you made in the past.

What percentage of commitments did you keep? 50-60%? Or 90-100%

Step 2: Moving forward: Be conscious of your commitments. Only make them if you can keep them 90-100% of the time.

Advance to: Regiment Your Schedule

Regiment Your Schedule: 3 of 5

Consistency breeds results. Lack of structure creates room for error. You should know that The Lock Down does not tolerate error. If you survive long enough to reach Cell Block-D, you will come to understand what happens if you don’t uphold your schedule. Make positive habits now. Structure your schedule. This will help you keep your commitments.

Mental Exercise 3 of 5

Schedule your Time

Step 1: Designate one day each week to create your schedule for the upcoming week.

Step 2: Input all known mandatory requirements for the week.

Step 3: Schedule 45 minutes to 1 hour for training 5 days per week.

Step 4: Keep your commitments.

Advance to: Find Your Motivation

Find Your Motivation: 4 of 5

You might think you don’t need an extra push, or a powerful motivation to drive you.

Consider this: What if your life depends on your effort every time you go to the gym? What if you are surrounded by aggressive, violent, testosterone-fueled inmates all day? And what if every pound of fat you shed makes you less of a target for an attack – in your sleep, or next time you decide to take a shower?

Your body protects you from attacks against your health. Inside the concrete block and heavy steel world of The Body Transformation LockDown every ounce of muscle you gain increases your chance of survival. Use your survival instinct to drive you.

Here’s how:

Mental Exercise 4 of 5

Find Your Motivation

Step 1: Identify 3 powerful hopes or fears that motivate you to get ripped.

What is something you deeply wish for yourself?

Or, what is something you greatly do not wish for yourself?

Step 2: Take action.

Turn your hope into a fantasy: Hope rests at arm's length. Fantasy is up close, personal, and active. Or stand up against your fear: Turn your fear into anger to fuel you.

Step 3: Visualize what fuels you. Embody it. See yourself living in your fantasy or fighting against your fear.

Step 4: Use them. Let your motivations drive you to push harder, to keep your commitments, and to get stronger. Every day. Every time you train.

Advance to: Improve Focus: Create Intensity

Improve Focus: Create Intensity: 5 of 5

Focus creates intensity. Like a magnifying glass focusing the sun, amplify your efforts.

Every day inside the walls of The Lock Down feels like walking a tightrope. You can cut the tension in the air with a self-made shank made from a toothbrush. Use the imagery of this intense way of life to sharpen yourself.

Mediocre effort produces mediocre results. Your life is on the line and you don’t have time to waste on mediocre effort. You need a sense of urgency about you. You need to create intensity. Intensity of effort is what achieves greatness. Strengthen your focus.

Here’s how:

Keys to Unlock Your Focus: (Bonus)

Be Present: Embrace each moment fully by feeling and thinking only about what is happening, now.

Abolish Limiting Beliefs: Remove all negative thoughts from your training sessions. Replace I can’t with I can and I will.

Mastery: Develop mastery with repetition and practice of the proper form.

Act: Overthinking dilutes focus. Don’t think, just act.

Confidence: Believe that you can achieve what you attempt and you will.

Passion: Embrace the struggle and love your obstacles. The resistance that you push against is what builds your strength.

Eliminate Distractions: Remove anything from your training sessions that take your focus away from your workout.

Increase Willpower: Harness your own willpower. Develop it like a muscle. Every choice that you commit to, follow it through. As your willpower grows in strength, so do you.

Mental Exercise 5 of 5

Improve Focus: Create Intensity

Step 1: Sit in a chair in an upright position.

Step 2: Don’t move a single muscle for 15-20 minutes.

Step 3: Observe your thoughts.

Step 4: Replace any negative thoughts with positive, reinforcing thoughts.

Advance to: Lock Down Nutrition

Convict Fit Nutrition: Simplify your nutrition with the Golden Ratio

Chow time! All inmates report to the chow hall! Hurry up, Inmate 10147-032! Line up and get your trey! Move!

You’re here to get ripped. Most foods are heavy in carbohydrates and fats. The slop served in prisons is barely considered edible. But as an inmate, you have to get creative.

You are what you eat. If you want to be lean, ripped, and packed with muscle, then you better eat like it, inmate. Shift your thinking. It’s not about the taste. You’re in the chow line now! It’s about the end result.

Here’s the key, follow the Golden Ratio:

4: Protein

2: Carbohydrates

1: Fats

For every four grams of protein, you eat you should eat two grams of carbohydrates and only one gram of fats. Read the labels. Simplify your thinking. Think high in protein, low in carbs, and even