Posted by admin on June 30th, 2008 — Posted in Losing weight
Just a note - I added some links on my page and revamped the a bit the other night. I didn't add a new shot yet - Hubbo says I should wait for the eight pounds until I hit a really noticeable difference at 191 lbs. Here's to hoping that it will be worth the wait!
So on to the update...
C25K Week 2 Run 1 was a bust. I didn't finish. I got through half of the fifth (second-to-last) 90-second run and couldn't do any more. It's weird, because on the second run, I felt totally in the groove. I thought I had found my rhythm, you know? This is mostly because in Robert Ullrey's Week 2 , he mentioned something that I really keyed into. Since I've never been a runner, I don't really know how to run, but on the podcast he gave a tip: try to run on your heels and not your toes. Wow! That made a huge difference in being able to extend my legs even at a slower speed!
But it seems I also might have tired myself out doing it. By the third run, the two-minute recovery periods weren't enough for me. I was still out of breath at that point. By the fifth run, I wanted to die, and just couldn't take it anymore.
I'm disappointed that I didn't make myself finish, but I will get over it. I was going to have to repeat this week anyway since I will be out of town, camping in the mountains, when I'm supposed to be doing this week's third run. This just gives me opportunity to improve.
On the bright side, my legs - which were still sore from Saturday's weight-lifting this morning - feel a lot better in some places after the run. Others not so much, but I guess you win some and you lose some.
Anyway, this morning I weigh 199.5 again. I am ok with that though, because I had a really weird eating day yesterday (could this have affected this morning's run?). I had a planned cheat meal for breakfast. I had just been craving this meal for about six weeks and I decided to go ahead and order it. If you are from my area, then you have heard of the . That's where we went yesterday. They serve lots of absolutely amazing regional food (not to mention their fabulous, famous desserts). I ordered my favorite: the Southwest Bennies. It's basically an order of Eggs Benedict with spicy sausage patties and a green chile hollendaise. Oh yeah, and a bunch of cheese.
Guys, breakfast took me through until 4:30 in the afternoon. I know it wasn't the best decision of what to eat, but at least I didn't overeat. That, I'm proud of.
Another weekend victory? I didn't eat popcorn (though it smelled absolutely amazing) when we went to see Wanted this weekend. Seeing the movie was definitely a lapse in judgment (just watch The Matrix and pause it every three seconds to say the f-word for the same effect), but at least the diet stayed strong.
Posted by admin on June 30th, 2008 — Posted in Losing weight
Ok so instead of and feel great I've decided I'm going to try my very hardest in doing it the right way. I've had many times- like almost everyone out there- where I've resolved to live a more healthy lifestyle and where I actually did start out right, but then something eventually happens and I laps back to being my normal not very healthily conscious self.
This time, however, I've got a few things on my side. I actually lived a whole month in an environment that was pretty much very health conscious- last summer at my aunt and uncle's house in Laguna Beach, California.
I've also decided to get myself a small notebook to help me out. I've heard that writing down what you eat helps you make better decisions the next time around. Well I'm going to put that to the test.
Next step. Which is probably going to be my hardest. I'm going to try and limit myself of the consumption of coke slurppees and my ever favorite to once a week each (even if I'm not buying which is very hard. What dumb motherfucka turns down free food/drinks?! Apparently me, or at least I'll be attempting to be the dumb mf).
Food wise: well I don't much care for food. If it's there I'll eat it. If not I'll take whatever is around (which is usually junk food). So I've resolved to cut the crap out. If I'm feeling hungry I better get my lazy ass off the computer and get to the kitchen and actually make something good for me- a yogurt cup, a fruit smoothie, a salad, anything that's actually home cooked that isn't greasy (which I usually dislike to begin with). No more short cuts of just grabbing a chocolate bar, a bag of chips, or fast food (which I always hate eating but still buy. I rarely even like the taste but it's just more convenient).
My problem: exercise. I can do it no problem. But to keep me motivated I need someone else to do it with and that's near impossible. I don't know anyone near by enough that would actually go out for a run with me or go bike riding on a regular basis.
Solution: First I'm going to ask to borrow a friend's bike and I'm going to hopefully force myself to wake up earlier each morning (maybe I'll start with three days a week and then build up because i want to keep this going instead of going to an extreme from the beginning and then quitting cold turkey) and ride my bike around the neighborhood for half an hour or so before it gets too hot outside.
But I'm sure that's not enough. I know some girls who try and meet up at least once a week to play soccer. I have been very dedicated to that but the girls haven't. So if they don't feel like it they're not going to bother. Which really pisses me off but what can I do? I'm dependent on their mercy (or in other words their moods). And the girl who was most into it and in charge of getting everyone together just got married and moved to Canada so that's no help. I'm surprised we actually met yesterday and had enough people (eight showed up which is actually a pretty good number considering everyone's traveling because it's summer) to play for an hour and a half.
So soccer two hours or so a week and bike riding for half an hour three days a week should be a good start, no?
I hope so.
Also, I'll see how blogging about this is going to help. I hope it does.
Anything else?
Not that I can think of right now.
So when will I start? Well don't worry not anytime in the vague future.
I want to start tomorrow. I'll go get the notebook and ask for the bike (hopefully I won't remember too late to ask for it) and we'll go from there.
I've already done the needed shopping and my fridge is filled with healthy (and unhealthy from before) foods that I can whip up in no time.
I just now need to get myself to stick with it. Hope I get enough support to keep myself going and I can lose the 20 lbs. That's a reasonable goal no? 20 lbs. Because I'm sure I could be happier with losing a lot more but I feel as though 20 lbs is a good start.
Another problem I just thought about. How do I know how much I weigh now? I know an acceptable weight range for my height is about 155-160 lbs but every time I weigh myself I always seem to fluctuate between 175 and 185. So what exactly do I weigh? Since I'm not sure, I guess I'll just aim for a 150-160 lb goal range instead of try and pin a specific weight as my goal.
I hope that's not some major weight loss plan DONT that is some mistake that everyone ends up doing and no one being the wiser about.
Posted by admin on June 30th, 2008 — Posted in Fat loss
First of all, I want to say thank you for joining Hotlanta Bodies Fit Camp blog. Hotlanta Bodies Fit Camp is the Only Fitness Boot Camp in Atlanta that guarantees to lose 2-3lbs of ugly unwanted fat per week.
1.) Eat Portions not calories
In order to melt fat from your body, you must think in portions sizes and not in calories. I've found using this method is much better opposed to drastically cutting your caloric intake. Often times people when they count calories will take too few calories and end up slowing up their metabolism and it's contrary to their goals. You should to be careful of hidden calories. Hidden calories can be found in juices, sodas, fats, and some sugary foods. When food label reading try reading the first 5 ingredients. If you see High fructose corn syrup, hydrogenated oils, sugars, enriched, then you should probably stay away from it. These foods will raise your insulin levels thus have you to obtain more fat.
You should look to include more fiber in your diet as well. Fiber can be found in both fruits and vegetables with little to no added fat or sugar. This will help fill you up as well so you don't feel like you're starving yourself. Plus it's so good for you.
2.) Cardiovascular exercise- Depending on your current fitness level will determine where you should begin. If you are completely inactive, then you could begin walking. However, do not get complacent walking alone. You must progress from there. If you're somewhat active and already doing something, then I suggest you take it to the next level. This is done by using high intensity interval training (HIIT). Interval training can be done in many areas. You can use a workload at a lower level for a certain amount of time, then you'll increase the workload for another time. For instance. Interval training can be used in a sprint to walk combination. You may walk at a fairly good pace for 90 sec, then sprint 20-30 . You'd repeat this cycle as many times as you can for 15-20 or even 30 min. Spending long hours doing cardio doesn't mean you'll lose more weight or burn more fat. Shorter bursts at more frequent bouts is the most effective way to, this is not how you burn fat
3.) Strength training. To lose fat fast, you will need to build lean muscle. You’re fat burning machine comes through strength or resistance training and this alone. Not through cardio. The most effective form of training is not "isolation exercises, but multi-joint exercises. Multi joint exercises to help you burn more calories in a shorter time frame, build muscular endurance and lean muscle tissue. 1lb of muscle burns 15-50 calories a day. Whereas 1lb of fat only burns around 5 calories a day. Interval Circuit style training with minimal or no rest periods are a good way to get your heart pumping and get the lean body of your dreams. Try to focus on total body exercises instead of isolation exercise. Cutting the amount of time of rest in between exercises helps you to get a great workout in minutes. Also, it's through the strength training and the building of muscle that will help you to burn fat even up to 48hr post exercise. Strength/resistance training is a key element you must include.
4.) Drink plenty of water. In Hotlanta Bodies Fit Camp we tell explain to our clients that most people don't know that drinking water and being hydrated this is the key to losing fat fast and your weight loss loss. How much water do you actually need? You need 1 cup of water per 15lbs of weight. Also there are times when people mistake hunger for thirst as well. You must keep your body and the muscles hydrated. When you are dehydrated you'll put extra work and stress on your kidneys. When this happens they don't function properly which will limit your weight loss efforts
5.) Change it up! At Hotlanta Bodies Fit Campers, a Fitness Boot Camp in Atlanta they understand and know the program changes. The last thing want to do is begin using the same program or eating the same foods for extended periods of time. Who wants to eat just chicken and broccoli everyday for 90days straight? Who wants to do the same program for 6mos on end? Well if you do, your dream body certainly does not. What happens is people begin to do this because it is easy for them. Your body responds better and will burn more fat if you change it up frequently. You can cycle through the same exercise program for about 3-7 weeks, then you must change it up. You're body becomes used to the exercise and ends up burning less calories. So to keep you body burning fat try changing your routine every month or so at the least. Hotlanta Bodies Fit Camps workouts change every session. Some exercises may be the same, but the workout changes 365 days a year. We've found this to be the best method and yielding the most rapid results.
Implment these 5 little tips you can make a significant change in your body. You can melt the fat and begin to look better naked. Stick with it and you'll begin to have the body you've been dreaming of.
It's in you, you can do it.
Benson Manento
Breakthrough Sports and Fitness
Hotlanta Bodies Fit Camp
www.atlanta-personal-trainer.com
P.S For more information visit our blog or check out our FREE DOWNLOADS visit www.atlanta-personal-trainer.com
P.S.S- Check below for a short video clip of Hotlanta Bodies Fit Camp a Fitness Boot Camp in Atlanta that guarantees to lose 2-3lbs of ugly unwanted body fat per week!
Posted by admin on June 30th, 2008 — Posted in Fat loss
Yesterday and today have been the nicest it has been here in washington since the summer started. The bad thing is that while i was at the beach both days, the amount of un-healthy foods and things people are doing. I am walking through the park and people are eating chips, soda, donuts, and pizza. The worse thing is that none of these people even acknowledged that any of it was bad. As i was walking around i noticed all this going on. As im doing this im thinking to myself about all the people who spend all this time in the gym, and work there asses off but eat like garbage. While it is sometimes hard not to eat candy bars, energy drinks and sodas when you stop for gas and thats what you see. But there are other choices. Instead of that garbage you could eat something like a protein bar, and water. Or beef jerky, sun flower seeds, and gatorade. The choices are endless its just putting it in your mind that it is important. Next time you go to do something try to remember this, and change the way you eat. Instead of eating whatever is in front of you, take five seconds to think about how it is going to effect your goals of a better body, or better performance.
Posted by admin on June 30th, 2008 — Posted in Fat loss
By Mike Mahler
If you like this article check out his site, and get some of his products
I do not know about you, but I am sick of boring fat loss programs that make you feel like an idiot. Does anyone really enjoy being on a treadmill or an exercise bike? Of course not! That is why that idiot at your gym is always on his cell phone the entire time he is on the treadmill. He looked six month pregnant when he first joined your gym and now he looks like he is about to give birth. Oh well, so much for the benefits of low intensity cardio for fat loss. Here is a news flash. If you can talk on your cell phone while you are working out, then it is a worthless workout. Lets forget about the sheer monotony of standard cardio training for a second. After all if it is effective then perhaps it is worth dealing with. The problem is that it is not effective. However, I do not need to convince you of this fact. Every time you see the same fat people month after month in your local gym’s step aerobics class, you know already that it is not effective. Hell, you probably even tried doing cardio five days a week and got nothing out of it. The common rules of fat loss are clearly not working as our nation gets fatter and fatter every year. It is time for the new rules of fat loss. Lets get started.
The reality is that 70% of fat loss is what you stuff in your face. As top trainer Mark Twight stated in a recent article, burning 300 calories in a cardio workout and then taking a post workout shake that is over 500 calories is not going to give you the results you want. Anyone that has had great results with a cardio program is always going to be someone who reduced calories dramatically. In this person’s case the fat loss was 90% diet and 10% training. Thus, the first new rule of fat loss is that you must have your diet locked in. Sure there are always people that are exceptions to the rule. However, you are not that person so get over it. Turn in your gold membership card at Krispy crème and start eating tons of green veggies, healthy fat such as olive oil, and high quality protein sources. Get all carbs from low glycemic veggies and fruits such as spinach, broccoli, cauliflower, berries, and apples. Any time you are hungry have a spinach salad for a snack with some olive oil and walnuts. Sounds boring? Deal with it. What about meal frequency? Most trainers state that you must eat five small meals per day to lose fat. I do not buy it and do not think such a plan is a fit for everyone. Many people do well on three moderate meals per day. Many do well on one major meal and a few snacks during the day such as the “Warrior Diet.” The key is what you are eating not when you are eating it. Find a pattern that works well for you.
The second rule of fat loss is that healthy fat does not make you fat. Excess calories, in particular excess from the wrong calories makes you fat. This is a very hard concept to get across. People still believe that fat makes you fat and will argue without you to the grave while they eat a gallon of low fat ice cream that has the power to make you fat over night (okay maybe not that fast, but you know what I mean). Low fat diets are horrible for health and well-being. Healthy fat is critical for great skin, lubricated joints, and optimal hormone production. Want to cut something out of your diet? Start with sugar in all of its various forms. Get sugar down to zero and you will get your glucose levels in a healthy range to induce fat loss. The only time sugar is beneficial is after a workout to help get he protein to the worked muscles. However, if you are fat skip sugar all together. Get sugar down to zero for ten days and let me know what happens.
Lets get back to fat. Low fat diets equal low testosterone and low progesterone production. Both are necessary for men women for optimal fat loss and well-being. Without adequate levels of fat in your diet (30% of calories), you will not have adequate levels of testosterone. Without adequate levels of testosterone you will not be able to build muscle. Building muscle is the most effective way to get rid of fat and keep it off. Which brings us to the third rule.
The third new rule of fat loss is you must build muscle to win the battle against fat. Now you do not have to turn into a Venice beach bodybuilder (not that it will happen by accident). You can have a lean and mean look rather than a bulky look. Sprinters are examples of high muscle beings and often have physiques that both men and women would love to have. Marathon runners on the other hand have skinny fat looks. They tend to follow high carb diets and their training is low intensity. This results in the very unimpressive skinny fat look. They are not fat in terms of taking up sheer mass, but have next to no definition. Not exactly what the average trainee is looking for. In addition, marathon running is terrible for the joints and for hormone production. Do not bother sending me your hate mail marathon addicts. It will be deleted upon receipt. Feel free to get your blood work done and prove me wrong if you think otherwise.
Muscle building is similar to passive income. With passive income, you earn money while you are not working or you earn additional income while you are working. For example, while I am writing this article, people are visiting my site and purchasing my DVD’s, kettlebells, and other products that I offer via various affiliate programs. Low intensity cardio is similar to billable hours. You make money while you work. However, once you stop working, you stop making money. With cardio, you burn calories while you do it. Once you stop, the calorie burning stops as well. With muscle building, you ramp up your metabolism and when you stop working out, your body burns calories to rebuild and maintain muscle. Thus, while I am sitting on the couch right now writing this article my body is expending energy to maintain the muscle I have. Sounds pretty efficient right? Of course it is and it is one of many reasons why you should re-direct your training time to strength training and minimize or cut our low intensity cardio. Sure some cardio is good for the heart. A few twenty-minute sessions per week will fit the bill. Or you can simply do circuit training or intense cardio to get the benefits of both worlds. However, for fat loss cardio is at best inefficient. Spend your valuable time on what provides the greatest benefit.
The next new rule of fat loss is sleep is critical for transforming your body. The only time your body makes changes is when you are sleeping. The greatest production of important hormones such as GH, testosterone, DHEA, and melatonin occurs when you are sleeping. Poor sleep equals poor hormone production and a poor transformation. Top researcher Thomas Incledon states that his clients who sleep twelve hours per night have the best hormone levels and the best fat loss results. Perhaps part of the reason is due to the fact that they only have twelve hours to eat. However, all joking aside the real reason is due to the body having more time to rebuild and optimize hormone production. Low GH equals poor fat loss and poor muscle building. Fail to build muscle and real fat loss will continue to evade you. Now most of you are probably freaking out at the idea of sleeping twelve hours. Most people get on average six crappy hours of poor sleep per night or less. There is nothing that takes the place of quality sleep so do not bother looking. You need to change your lifestyle to get a bare minimum of eight hours per night. Again that is the minimum. The more you can get the better. Work on getting nine hours of sleep per night and then another hour after each workout. Commit to this for one week and you will be amazed with what a difference it makes. Take magnesium before going to sleep on an empty stomach to help increase the quality of your sleep. 300-600mg will get the job done.
The next rule of fat loss is you must get your estrogen levels in the ideal ranges. For men, you want estradiol at 30 or below and estrone at the optimal range as well (do not have the optimal range on file). Have a blood test done for both to see where you are. Women tend to feel great at around 200ng/dl for estradiol. Check with your Doc for the optimal estrone range. Here is the thing about estrogen. Excess estrogen causes fat retention and having high levels of fat causes estrogen retention. Thus, if you are fat you most likely have high estrogen levels (especially if you have the infamous “bitch tits” and big beer belly). Thus getting your bodyfat down will help get your estrogen levels down. At the same time getting your estrogen levels down will help get your body fat down. Thus take the supplements “Myomin” and “DIM” to get your estrogen levels down. Four caps of Myomin per day and 4-6 caps of DIM per day will do the trick. You can get both at www.docsprefer.com
The final rule of fat loss is that fat loss requires mental toughness. Tell all of the slick marketers that tell you that fat loss is easy to go to hell. If it were easy, we would not be a fat nation. Fat loss is hard and requires mental toughness. If you are weak mentally you will find it easy to skip workouts and eat junk food. You will watch five hours of moronic TV shows instead of getting your nine hours of sleep in. You will eat donuts instead of green veggies. Make no mistake about it, fat loss is hard and most people will always be fat as a result. Accept this fact and develop some mental toughness. Without it you are doomed to fail. On a side note, anything worth having requires mental toughness and perseverance. Accept it, embrace it, and take charge of your life.
There you have it the new rules of fat loss. One final thing to think about is there is a big difference between fat loss and weight loss. You can lose several pounds and not lose any fat at all. On the other hand you can lose plenty of fat and not have your weight go down much. Do not use the scale as an indicator of fat loss. Get regular bodyfat tests down to track your progress. Every four weeks will suffice.
No article is complete without a sample training program. High Frequency Training (HFT) is an example of an effective program for building muscle and fighting fat. Start with four full body workouts per week for three weeks. Then have a back off week and move on to five full body workouts per week for another three weeks. Then take another back off week and resume with six full body workouts per week. Any time you feel you are not recovering adequately, go back to four workouts per week. You may even have to take it down to three workouts per week from time to time. There is no generic fit for you. You must experiment and find your perfect fit. Be patient and persevere.
Sample HFT Programs
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* B-1: Suitcase Dumbbell Squat 3x10
* B-2: One-arm Dumbbell Swing 3x10 each side
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Side Bend 3x10 each side
* C-2: Hanging Leg Raise 3x10
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* B-1: Dumbbell Lunge 3x12 each side
* B-2: One-arm Dumbbell Swing 3x12 each side
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x12 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday
* A-1: Barbell Incline Press 3x6
* A-2: Alternating Dumbbell Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Side Bend 3x10 each side
* C-2: Hanging Leg Raise 3x10
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* B-1: Barbell Squat 3x6
* B-2: Romanian Deadlift 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* Double Dumbbell Clean and Front Squat 3x10 (one-minute breaks in between each set)
* Finisher: Hindu Squat 50 reps
Friday
* A-1: Barbell Clean and Military Press 3x6
* A-2: Weighted Pull-up 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Hanging Leg Raise 3x10
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Advanced (6 days per week)
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x15 on both exercises
* C-1: Lifeline Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x12
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
* Finisher: 50 Bodyweight Squats
Tuesday
* A-1: Dumbbell Incline Press 3x6
* A-2: Dumbbell Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* B-1: Dumbbell Clean and Squat 3x10
* B-2: Dumbbell Romanian Deadlift 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Side Bend 3x10 each side
* C-2: Hanging Leg Raise 3x10
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
* Finisher: Bodyweight Squat 50 reps
Thursday
* A-1: Barbell Clean and Press 3x6
* A-2: One-arm Dumbbell Row 3x8 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* Double Clean and Front Squat 3x8 (one-minute breaks in between each set)
* Finisher: Hindu Squat 50 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* B-1: Barbell Squat 3x8
* B-2: One-arm Dumbbell Swing 3x10 each side
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
* B-1: Double Dumbbell Lunge 3x10 each side
* B-2: Double Dumbbell Swing 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
* C-1: Lifeline USA Power Wheel Roll Out 3x6
* C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
* Finisher: Jumper Squats 50 reps
If you like this article check out his site, and get some of his products
Posted by admin on June 30th, 2008 — Posted in Fat loss
Why would you want to count calories if its not fun. Calorie counting is a very minute thing is the goals of achieving fat loss. While calories are very important, and easy way to go about making sure to have a minimal approach to the amount of calories you take in is by splitting meals. If you eat a bagel and cheese for lunch, instead of eating the whole bagel and cheese split it in half. By splitting it ini half you now have dropped some of the calories in one meal and have put them in another. While this does not seem effective, it actually is. By doing this the other meals you eat after might be better choices such as fruit, or vegetables. By going at this approach your calories will then drop because you will not be eating huge meals. You also will not be storing all the food you eat as fat. It also boosts your metabolism, because your a consuming food more frequently. A resource i recommend of the subject of foods, calories and eating is
Warp speed fat loss
The best way to go about eating also is low levels of starchy carbs. To drop weight you should have your diet consumption of protein at about 40-60%. about 20-40% carbs such as veggies and fruits. And also 10-20% of fats that are healthy. Healthy fats are foods like avocado, nuts, any kind of oils, besides the stuff they fry foods in. By having a diet consisting of these proportions and eating how i discussed above, you will be on your way to having that sexy body you always wanted.
If you have any questions on this or any other posts i have, please leave your thoughts and comments.
Posted by admin on June 30th, 2008 — Posted in Fat loss
Alright, so I never try to be one to promote fearmongering, but I'm watching the news this morning and one of the many stats being hyped is 23%. Of what you ask? Percentage of Americans with Diabetes. According to the CDC, approximately 24 Million Americans have diabetes (which is up 3 million over the last 2 years) and another 57 Million Americans have a condition called "pre-diabetes". Basically saying these pre-diabetics are well on their way to developing diabetes, they just haven't hit the "official" diabetes numbers yet.
Like I said, I don't like to promote fearmongering, but.....I don't doubt these numbers for a second. Yes, America is the land of the over-diagnosed and the over-medicated. Yes, the first thing we do as a nation is get a pill or some other "quick-fix" for whatever ailes us.
As a nation, are we getting more out-of-shape and less healthy? Damn right we are. The ridiculousness of the whole thing is that it's actually very easy to avoid. It takes a little knowledge and some will power.
Where do you start? Start by educating yourself. There's lots of information out in cyberspace and a bunch of it is complete crap. Make sure your source(s) are reliable. This blog is a great place to start because we have some programs, meals and nutrition information for free. Take a look at the links on the right navigation bar of this blog and you'll see other great sources for nutrition, training and products.
Next, formulate a plan. Work out a fitness schedule and weekly nutrition plan. If you can get your calories under control, you'll be amazed how fast you can make body composition changes. Figure out how many days a week you're going to exercise, either in the gym, outdoors or in the comfort of your own home.
What if I don't have access to a gym? You don't need a gym to get your heart rate up, your sweat flowing and your fat burning. This is where the whole "will power" element comes into play. Just get up from your chair, out of your house or office and get moving. If you absolutely can't get out, spend a little bit of money and get some gear that allows you to train at home. Honestly, it doesn't take much. You don't need to have hundreds of movements to make a program from. In fact, most of the fitness professionals I know rely on a very small number of exercises that they cycle through. Couple that with some basic cardio training and you'll be well on your way.
Don't be one of the 23%. Don't become one of the 23%. Don't even think about the number 23 (sorry Michael Jordan and Jim Carrey).
This is very brief information, I know. Trust me, I could write for weeks and not get all the information out. With that said, got questions? Post them to comments. We'll answer you back.
If you're serious about getting in shape or taking your fitness to the next level, go to and sign in to the box on the upper right. It costs you absolutely NOTHING, we'll send you free fitness tips on a regular basis, we DO NOT SPAM ANYONE and we'll let you know when Hybrid launches. You can't go wrong.
Posted by admin on June 30th, 2008 — Posted in Losing weight
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Posted by admin on June 30th, 2008 — Posted in Fat loss
I don't know if I am the only one, but I absolutely-totally-understandably HATE when I hear the following words.
I love you, I'm just not in love with you.
Those words make my blood boil. But I have to admit, when it comes to my workouts- that about covers my current relationship with exercise. I love the idea of working out and I love the memory of past workouts, but when it comes to present workouts there is little joy top be had. And I don't mean to imply any sense of ease when I use the word joy. some of my best workouts have been stomach curdling and involved severe nausea and lactic acid burning in my muscles that rivaled a four alarm fire for intensity. And as a former fireman whose been face-to-face with extreme heat and crackling flames I can speak from experience. My lack of passion led to a bit of mild depression about the future of my workouts- which as of late have been little more than a roughly choreographed bore fests.
That was until I happened across the Men's Fitness Magazine website as I was doing research for another post (set to drop later this week). On the front page there was a link to an article on an . A few clicks later I was enthralled by this fast paced, intense, hard pounding exercise routine.