a) Steps to boost metabolism
How To Boost Your Metabolism Using Interval Training
I have observed hundreds of people in the gym that strictly perform 30-60 minutes of cardio, 3 5x per week, for at least a year resulting in the same old physique. If this sounds like your type of program, you will find out why you did not achieve the results that you are looking for.
I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours.
So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism.
Confused? There are a lot of misconceptions about aerobic training. Most people believe that aerobic training is the magic solution to weight loss. There is a dark side to aerobic training that most people are not aware of. It is NOT the solution to weight loss. Forget about the long, slow, boring cardio workout. It is not going to get you the six pack abs that you are looking for.
I will try to explain to you why people believe that steady state aerobic (i.e. jogging for 30-60 minutes) is the solution to fat loss.
Let? go back to a real life example. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute), who do you think is leaner? If you said the sprinter, you are absolutely right.
The first time that you attempt aerobic training, you might be able to last for only 5 minutes. As you get better and better, you increase your minutes. 5 minutes eventually turns into 10 minutes. 10 minutes eventually turns to 20 minutes. Eventually you can do 60 minutes, 5-6 times per week. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading.
As you get better and better, your heart and lungs get stronger and stronger allowing you to do longer distances. HOWEVER, as you do more and more aerobic training, as you get stronger, your body becomes better at utilizing your body fat (meaning you are burning less body fat). What it means is that if it takes you 30 minutes to burn 300 calories, as you get stronger, it will take 45 minutes to burn the same amount of calories. Is there fun adding more minutes to your cardio just to burn the same amount of calories that you use to burn?
Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. .
Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle.
If steady state aerobic training does not work, what is the solution then?
The answer??br>
Interval Training (Anaerobic training)
Interval training is far more superior to boosting your metabolism than it is to do steady state aerobic training. Steady state aerobic does not increase your metabolism at all. It is true that you are burning calories while you are actually performing the aerobics. However, once you are done with your session, your metabolism returns to normal.
However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. Imagine what that can do to your body if you are burning high amounts of fat all day and all night long (even when you are sleeping).
A lot of people focus too much about ?he workout when in fact, they should focus more on the whole picture. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day.
What interval cardio activity can you do?
What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.
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The Rule to Interval Training
Always warm up for 4-6 minutes
High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)
Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).
Therefore, one round will last about 3 minutes.
Always cool down for 5 minutes
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.
+++++++++++++++++++++++++++++++
Week One to Four:
Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Five to Eight
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Week Nine to Twelve
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
Weeks Thirteen to Sixteen:
Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.
+++++++++++++++++++++++++++
This is what the interval Training Looks like duing the first week.
Warm up for 4-6 minutes by doing some light jogging.
Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)
Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).
Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.
b) 16 weeks eating tips
My 16 Week Journey Eating Tips
Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.
I am not a nutritionist and I do NOT claim to know everything. However, I spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.
I can never stress it enough how crucial proper eating is. It is one of my biggest reasons why I was able to drop my body fat so that I could reveal my six pack abs. Without proper supportive eating, you are wasting your time at the gym. It is only
going to be a lot tougher without the proper supportive eating.
Here are my eating tips and I'll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein and high fiber food. You will understand why after reading this article.
Let? Talk About Protein First:
You want to make an effort to consume high quality protein and fiber in every meal. A suportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism. In addition, protein is needed for the production of important hormones and enzymes.
However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.
Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.
Here are the top 12 sources of high quality lean protein:
1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.
Let? Talk About Foods That Are High in Fiber:
Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.
Like I said earlier, you must make an effort to consume lean protein in every meal. But you also want your supportive eating to be rich in high fiber food. The list below are food that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building, fat burning meal.
Top 12 Foods That Are High in Fiber:
1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts
Let? all put it together. Again, you want to try to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal looks like.
Sample Menu #1
Meal # 1 (Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil
Meal # 2 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli
Meal # 3 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple
Meal # 4 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)
Meal #5 (Dinner)
31/2 ounces of Salmon
½ cup spinach
1 serving of berries such as strawberries
Meal #6 Optional (Before I go to bed)
Cottage cheese with blueberries.
Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.
Sample Menu #2
Meal # 1 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil
Meal # 2 (Snack)
Cottage cheese with strawberries
Meal # 3 (Lunch)
31/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple
Meal # 4 (My post workout meal)
1 Banana
11/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)
Meal #5 (Dinner)
31/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar
Meal #6 Optional (Before I go to bed)
Whey protein in skim milk
Sample Menu #3
Meal # 1
5 white egg omellete with chopped brocolli
½ cup skim milk
Meal # 2
1 ounce of Almonds
1 medium Orange
Meal # 3
3.5 ounces Chicken Breast
½ cup of brown rice
1 Large Apple
Meal # 4 (My post workout meal)
1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)
Meal #5
3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsps olive oil dressing
Sample Menu #4
Meal # 1
6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange
Meal # 2
1 ounce of Almonds
1 medium skim milk
Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato
Meal # 4 (My post workout meal)
½ banana
2 scoops protein powder
Meal # 5
4 ounces Chicken Breast or Tuna
½ cup Spinach
Medium tomato
1.5 cups lettuce
2 tsps olive oil dressing
Quick notes: Casein is the predominant protein in milk to help prevent muscle breakdown.
My Nutritional Tip Before, During, and After Working Out
Based on research, consuming protein before, during, and after workouts help increase muscle mass more compared to any other time. My suggestion is to make a protein shake prior to working out, sipping it before and throughout the session, and a little bit more right after your workout session. To maximize your fat loss, drink a total of 20-40grams of whey protein before, during, and after working out.
My Supplement Tip
I am also receiving a lot of questions about my recommended supplements. I do NOT recommend any fat burning pills. However, I highly recommend flax seed oil and a muti-vitamin with your breakfast. Whey protein and other meal replacements can also be very helpful as well.
Quick Guidelines Overview:
I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.
Rule #1: Eat smaller meals through out day.
Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day.
Rule#2: Consume enough high quality protein every day.
Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Aim for about 60-70% of your total calorie intake.
Rule#3: Consume 25-35 grams of fiber a day
Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.
Rule#4: Avoid refined sugars and refined grains.
One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.
Rule#5: Consume an adequate amount of fat.
When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.
In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.
Rule#6: Keep yourself hydrated all day;
It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
Let? put it all together:
I eat small meals through out the day containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.
Eating smaller meals through out the day will help boost your metabolism and keep your energy up all day.
Below is a list of great sources of food for lean protein,
fibrous carbs, and starchy carbs.
Great Source of Lean Protein (in every meal) 60-70%
Eggs Whites Chicken breast Tuna Shrimp
Grouper Mahi-mahi Cod Salmon
Swordfish Lobster Shellfish Sushi/ sashimi
Halibut Marlin Cobia Tofu (Soy)
Great Source of Fiber Fibrous (in every meal) 20-30%
Broccoli Onions Cauliflower Asparagus
Carrots Spinach Green peppers String beans
Yellow peppers Cucumbers Red peppers Celery
Great Source of Starch Carbs (before and after training)
Potato Cream of Rice Cereal Corn
Brown rice Tomato Jasmine Rice Sweet potato
Basmati rice Peas Oatmeal Corn tortillas
Great Source of Healthy Fat (in every meal) 10%
Nuts/Seeds Flax seed oil/ Fish Olive Oil/Virgin oil avocados
c) Add muscle during recovery period
How To Add Muscle Mass From Recovery Periods
1) Have One Whey Protein Drink With 5 Grams Of Glutamine As You Wake Up
This one is a must. As soon as you wake up in the morning, stumble over to your kitchen and mix yourself up a whey (Isolate if possible) drink mixed with 5 grams of glutamine. Your body is in starvation mode and desperately needs protein in order kick start the growth process. If you can, try adding 1 to 2 tablespoons of honey with your drink. This way, you can get some carbs into your nutrient starved body.
Also, glutamine is a much needed nutrient at this point. If you can shuttle some glutamine into your muscles, first thing in the morning, you can help stop the muscle breakdown process and get your body back into growth mode.
Here’s a drink I use:
Here’s a great breakfast protein smoothie for you to try.
• 1 scoop of orange creamsicle protein powder (NxCare ISO xp);
• 2 to 3 tablespoons of low fat, vanilla yogurt;
• 1 cup of 1% milk;
• ½ cup of orange juice;
• 4 to 6 ice cubes.
Add all the ingredients to a blender and mix. Try and blend the mix until all the ice cubes are chopped up, usually about 30 to 40 seconds.
This is a fantastic breakfast “wake up” protein drink to get your body growing. Give it a shot, I’m sure you’ll love it.
2) Eat A High Protein, High Complex Carb Breakfast
This is so important. Approximately 45 minutes to 1 hour, after you’ve taken your morning protein drink, have a high protein, high carb breakfast. What you want to do here is give your body the magic of food synergy that only quality foods can provide.
Oatmeal provides slow burning carbs to give you energy, which greatly benefits recovery in the long run. Think of this breakfast as giving your body “time released” recovery throughout the day. Here’s a sample breakfast:
One cup of oatmeal, 8 to 10 egg whites, one scoop of protein powder and 1 tablespoon of raisins. Have with one or two toasts with light butter. One glass of orange or apple juice.
3) Have A Pre-Workout Shake
Do yourself a huge favour, have a pre workout shake 40 minutes to 1 hour before your workout. Believe me, taking in a pre workout shake is one of the most critical things you can do to enhance your growth and recovery. If you want to get some body mass, your gonna have to take in a pre workout shake.
By filling up on amino acids and some carbs prior to your workout, you ensure that your internal gas tank is filled with quality, high grade octane and premium building material. This is especially important if you’re body is low on nutrients because the workout will force you to use protein for fuel - And you never, ever want to do this!
Try adding 40 grams of whey protein and have one banana prior to your workout. If you can, try having a small bowl of oatmeal - You’ll see what I’m talking about if you try this before your intenst workouts over the next week or so!
Here’s a simple pre workout shake to try:
• 1 Banana
• 8 ounces of skim milk
• 1 tablespoon peanut butter
• 2 scoops of whey protein powder
Mix it all up in a blender and you have yourself a power protein drink. Remember, if you can, try and fit in a small bowl of oatmeal. If you can’t, try using Prolab’s Mass Matrix Complex which uses 40 grams of complex carbs from oat flour. It also uses 40 grams of whey protein powder. This sounds like a fantastic drink!
4) Have A Glutamine And Creatine Drink Before A Workout
Approximately 10 minutes before your workout, try having a glutamine and creatine drink. It has taken me a bit of practice but I personally found that this works best (for me), right before a workout. I personally use NOZ supecharged (Lemon lime flavour!), or Dymatize Xpand (Cherry limonade flavour). I have gotten mind blowing results from this combination. By stuffing your muscles full of creatine and glutamine, you keep your muscles cells filled with fluid.
Now, if you can afford it, I strongly recommend that you also take some Endothil CR. I’ve used this supplement for over 5 months and I am blown away by the results.
5) Drink A Post Workout Shake
This goes without saying. If you’re not having a post workout shake, you are basically cutting your results in half. Yes, I’m sure of it! This is the absolute best time to have a whey protein drink for the most dramatic results.
Ingesting protein right after a hard workout will be your window of opportunity and the most optimal time to ingest protein.
I cannot stress the importance of ingesting protein upon completion of your workouts.
Why? This is your golden opportunity for building muscle, and trust me, this will help you put you on the road to building hard, strong muscles.
You see, after you have had a gruelling workout, your body is in a state of havoc. The body is starting the repair and growth process of muscle tissue. You can greatly enhance this recovery process by consuming protein after your workout.
Research has shown that you can get a head start on this recovery process by ingesting at least .5 grams of protein per kilogram of body weight along with a high glycemic carbohydrate such as maltodextrin, dextrose, or sucrose within 30 minutes of working out.
Why carbohydrates with protein? When carbohydrates is taken with protein, there’s a blast of insulin. Insulin kicks the body’s glycogen making machine into high gear.
Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the tissues with energy and are found principally in the liver, and muscle as glycogen.
Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.
If you are serious about adding hard, lean muscle mass to your body, you will not forego your post workout protein drink.
Try this post workout drink:
Power Drink
1 cup low fat vanilla yogurt
1 scoop(2oz) vanilla protein powder- 22 grams protein (Whey isolate if possible)
1 tbsp honey
1 ½ cup low fat or 1% milk
1 cup orange juice
If you want to get bulk whey isolate for the cheapest price anywhere, try going to the following address:
http://www.bulkfoods.com
You can get about 5 pounds of whey isolate for about 40$ compared to $90 at your local GNC.
6) Take At Least 5 Grams Of Creatine With Your Post Workout Shake
In addition to your post workout shake, you should add 5 to 10 grams of creatine. Personally, I’d add 5 grams of tri creatine malate. For some reason, I get awesome results with this kind of creatine. Taking creatine with your post workout shake has two main advantages. Firstly, exercises muscles takes up creatine so much better, so less is wasted. Secondly, the insulin spike you get after ingesting a high carb, post workout shake will not only shuttle a high level of carbs and protein into the muscle but creatine as well. The result is more creatine in each muscle fibre at saturation and a bigger, tighter muscle.
7) If You Can, Try Adding More Leucine To Your Post Workout Shake
Leucine has been shown to help in the muscle recovery process. If you can get more leucine into the muscle immediately after your workouts, the better off you’ll be in terms of your recovery period. Lately, more and more supplement companies are catching on to this fact and are adding more leucine to their formulas. I’m sure you are all familiar with Muscle Tech’s Anator P-70.
This supplement’s main active ingredient is Leucine and at 7.2 grams per serving, it’s at about the right proportion for optimal growth. However, for anyone over 200 pounds, this is simply not enough. Personally, I’d like to see at least 15 grams + of leucine per serving.
You can usually get bulk leucine or branched chain amino acids for pretty cheap. Try going to www.bulknutrition.com for more selection.
8) Take Antioxidants
I think taking antioxidants is important for two reasons. Firstly, hard weight training creates free radicals that destroys muscle tissue. If you can take some antioxidants immediately after training, you can help “scoop up” these free radicals and help prevent damage to your muscle cells. Secondly, after training, your body is very open to viruses that cause sickness. Since your body is at it’s most weakest after training, you need to reinforce your defences with antioxidants. You can’t train if you’re sick so keep your body and immune system strong with antioxidants.
9) Have A Complex Carb And Long Sustaining Protein Drink Before Bed
d) Training log
Monday and Friday
Warm up
Exercise bike for 5 minutes at low intensity. Remember, this is simply a warm up and you don’t have to exert a lot of energy.
Circuit Training
Squats - 12 reps
Seated dumbbell shoulder press 12 reps
Dumbbell dead lifts 12 reps
Incline sit ups (or crunches) – 12 reps
Cardio
Cardio for 15 minutes
Circuit Training
Remember – There’s no resting in between exercises. Rest for 60 – 90 seconds in between each circuit. Here’s how your
circuit progression will look like:
Week one: 1 circuit
Week two: 2 circuits
Week three: 3 circuits
Week four: 4 circuits
Week five: 5 circuits
Week six: 5 circuits
Here’s what you’ll do. You’ll need to set up your equipment before hand. You can do your squats with weight or no weight. It depends if you’ve ever done them before. If you haven’t done squats before, you may want to do free squats with no weight. If you have done squats before, than you will want to start with a weight than allows you to do them in comfortable fashion. Set up the squat rack with the weight you want to use.
For the seated dumbbell shoulder press, you will want to get the dumbbells ready. I prefer to do my dumbbell shoulder press while seated. This takes the stress off my lower back and helps me keep stable. However, you can do the press’ while standing if you don’t have a seat with a backrest.
For the dead lift, you will want to get the dumbbells ready. Pick a pair of dumbbells that allow you to perform the exercise in comfortable fashion. Keep these dumbbells close by.
I suggest you do the incline sit up because, personally I find them much more effective than regular sit ups. However, if you don’t have access to a sit up board, than regular sit ups will suffice. If you don’t want to do regular sit ups, try doing crunches instead.
What you will want to do is start with the squat and do 12 repetitions. As soon as you’ve finished doing squats, head over to the seat and do 12 repetitions with the dumbbell shoulder press. Do 12 repetitions. As soon as you’ve finished doing the dumbbell press, put the dumbbells down and head over to where you’ve set up the dumbbells for the dead lift. Do 12 repetitions for the dumbbell dead lift. Once you’ve completed that, do 12 repetitions of the incline sit up or regular sit up (crunches if you want).
That’s it. You’ve completed one circuit. As the weeks progress, you will add more circuits as outlined above. However, if you are ambitious, do another circuit. Remember to do what you can and no more - You will build up to more and more circuits.
Cardio
For the first week, your not going to do any intervals. Yep, no intervals. All I want you to do is to do 15 minutes of cardio after you’ve completed your circuit training. At this point, your going to get your body used to doing some cardio work. For week two of cardio, your going to start getting into interval training - see below.
Week 2- Cardio
Time
Resistance
5 minutes
level 2 - Warm up
1 minute
level 4 - 50% of all out intensity
Interval 1 - 1 minute
level 8 - 80% of all out intensity
Rest - 1 minute
level 4 - 50% of all out intensity
Interval 2 - 1 minute
level 8 - 80% of all out intensity
Cool down - 3 minutes
level 4 - 50% of all out intensity
For week 2, you will do 2 intervals. Remember, you want to build your wind and endurance to be able to do 6 or 7 intervals by week 6 using 100% of your maximum effort. Now, I’m going to assume that your exercise bike has 15 levels of resistance with 1 being the least resistance and 15 being the maximum resistance.
Week 3 - Cardio
Time
Resistance
5 minutes
level 2 - Warm up
1 minute
level 4 - 50% of all out intensity
Interval 1 - 1 minute
level 10 - 85% of all out intensity
Rest - 1 minute
level 4 - 50% of all out intensity
Interval 2 - 1 minute
level 10 - 85% of all out intensity
Rest - 1 minute
level 4 - 50% of all out intensity
Interval 3 - 1 minute
level 10 - 85% of all out intensity
Cool down - 3 minutes
level 4 - 50% of all out intensity
For week 3, we’ve added one more interval for a total of 3 intervals. We also increased the resitance to 10 instead of 8 so you’ll be putting in more effort to complete the interval.
Week 4 - Cardio
Time
Resistance
5 minutes
level 2 - Warm up
1 minute
level 4 - 50% of all out intensity
Interval 1 - 1 minute
level 12 - 90% of all out intensity
Rest - 1 minute
level 4 - 50% of all out intensity
Interval 2 - 1 minute
level 12 - 90% of all out intensity
Rest - 2 minutes
level 4 - 50% of all out intensity
Interval 3 - 1 minute
level 12 - 90% of all out intensity
Rest - 2 minutes
level 4 - 50% of all out intensity
Interval 4 - 1 minute
level 12 - 90% of all out intensity
Cool down - 3 minute
level 4 - 50% of all out intensity
For week 4, you should be able to do 4 intervals using slightly more resistance. Your now at about 90% of your heart rate and these intervals should be difficult to perform.
Week 5 and 6 - Cardio
Time
Resistance
5 minutes
level 2 - Warm up
1 minute
level 4 - 50% of all out intensity
Interval 1 - 1 minute
level 14 - 95% of all out intensity
Rest - 1 minute
level 6 - 55% of all out intensity
Interval 2 - 1 minute
level 14 - 95% of all out intensity
Rest - 2 minute
level 6 - 55% of all out intensity
Interval 3 - 1 minute
level 14 - 95% of all out intensity
Rest - 2 minute
level 6 - 55% of all out intensity
Interval 4 - 1 minute
level 14 - 95% of all out intensity
Rest - 2 minutes
level 6 - 55% of all out intensity
Interval 5 - 1 minute
level 14 - 95% of all out intensity
Cool down - 3 minute
level 6 - 55% of all out intensity
For weeks 5 and 6, you should be doing 5 to 6 intervals for your cardio session. When you reach 5 to 6 intervals per cardio session, your going to be in shape and should be off to a great start in terms of burning A LOT of body fat. Remember, the above noted cardio schedule is an example. You will probably have to experiment the first couple of weeks or so to find out what kind of resistance works best for you.
Wednesday
Warm up
Exercise bike for 5 minutes at low intensity.
Circuit Training
Lunges 12 reps
Dumbbell bench press 12 reps
Lat machine pull downs (or barbell bent rows) 12 reps
Hanging leg raise (or crunches) 12 reps
Cardio
Cardio for 15 minutes
Circuit Training
Remember – There’s no resting in between exercises. Rest for 60 – 90 seconds in between each circuit. Here’s how your circuit progression will look like:
Week one: 1 circuit
Week two: 2 circuits
Week three: 3 circuits
Week four: 4 circuits
Week five: 5 circuits
Week six: 5 circuits
e) Resistance training
Workout Routine:
For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This will allow me to get a lot of sets done in a shorter time. I am a big fan of supersets to keep the intensity high and short.
You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level. Try to do this exercise 3 times this week in nonconsecutive days.
All exercises are done in supersets. For example, Standard Pushup are supersetted with BodyWeight Squats. Do NOT rest within the superset (between pushups and squats), but rest 1 minute after squats before repeating the superset.
For example: Perform Standard Pushup followed by Bodyweight Squat and then rest for 1 minute or less. Repeat for a total of 3 "rounds" before moving the next "superset."
RESISTANCE TRAINING
A1: Standard pushups
A2: Body Squat
B1: Stationary Lunges
B2: Pull ups
C1: Burpees
C2: Plank
For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This will allow me to get a lot of sets done in a shorter time. I am a big fan of supersets to keep the intensity high and short.
You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level. Try to do this exercise 3 times this week in nonconsecutive days.
All exercises are done in supersets. For example, Dive Bomber Pushup are supersetted with Squat Jump. Do NOT rest within the superset (between pushups and squat jump), but rest 1 minute after squats before repeating the superset.
RESISTANCE TRAINING
A1: Dive Bomber Pushup
A2: Jump Squat
B1: Chin up or pull up
B2: Alternating Split Squat Jump
C1: Double Crunch
C2: Single Leg Plank Pose
ou can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level. Try to do this exercise 3 times this week in nonconsecutive days.
All exercises are done in supersets. For example, Squat are supersetted with Chest Press with the band. Do NOT rest within the superset (between Squat and chest press), but rest 1 minute after squats before repeating the superset.
RESISTANCE TRAINING
A1: Band Squat
A2: Band Press (one foot forward, one foot back)
B1: Stationary Lunges (with bands)
B2: Standing Band Row (one foot forward, one foot back)
C1: Standing Shoulder Press with bands
C2: Bicep Curl with bands
D1: Standing Rotations
D2: Hip Thrusts
Aim for 12-15 reps for each one.
RESISTANCE TRAINING
Circuit Training Exercises
Ball Pushups:
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch
Superman
Circuit training is an excellent way to improve mobility, strength and
stamina. This circuit training format utilizes a group of 8 strength
exercises that are completed one exercise after another with little or no
break. Each exercise is performed for a prescribed amount of time before
moving on to the next exercise. The exercises within each circuit are
separated by brief, timed rest intervals, and each circuit is separated by
a longer rest period. The total number of circuits performed during a
training session may vary from two to five depending on your training level
(beginner, intermediate, or advanced), your period of training (preparation
or competition) and your training objective.
Beginner:
· 30 seconds per exercise
· 30 second break in between:
· Total number of circuits: 2-3
Intermediate:
· 45 seconds per exercise
· 15 second break in between
· Total number of circuits: 3-4
Advance:
· 60 seconds per exercise
· 10 second break in between
· Total number of circuits: 4-5
Example for a beginner: Do ball pushups for 30 seconds (whatever amount
you can complete), followed by 30 second break. Next, perform Ball Squats
for 30 seconds (whatever amount you can complete) followed by a 30 second
break. Repeat until the last exercise (superman) and go back to ball
pushups again; for a complete a total of 2-3 rounds.
My Video Tips
Fitness Articles
How To Get Six Pack Abs - Week 5
March 19 - Week Five - M, W, F (3x per week)
March 19th , Week Five - M, W, F (3x per week)
Workout Routine:
RESISTANCE TRAINING TRAINING
It is now week 5. That means that I only have 11 more weeks left before I reveal my six pack abs. I am feeling a lot stronger today compared to my first week. I am starting to develop my six pack abs. The hardest part for me is eating smaller meals through out the day and avoiding simple sugar in my diet. Eating smaller meals has been challenging but has definetly kept my energy up through out the day and really helps boost my metabolism. If you haven't started eating smaller meals through out the day, I suggest you try your best. It does not have to be perfect but at least give it your best.
If you haven't read my previous article about supportive eating, just visit
http://www.iwantsixpackabs.com/articles/eating.html
I have been receiving a lot of support and "thank yous" from a lot of members and I truly appreciate that from the bottom of my heart. I am glad that I can serve you and help you in your own quest to get your six pack abs. Even if you do not follow my program, I hope that you can get some ideas to spice up your exercise program.
Below is my week 5 workout routine. Folllow
Circuit Training Exercises
A1: Ball Pushups (feet on the ball):
A2: Band Squat and Press:
A3: Standing Bent Over Pull Down
A4: Hamstring curl w/ stability ball
A5: Kneeling Tricep Pressdown
A6: Bicep curl (w/ band attached to the door)
A7: Ball Transfer (arm to leg exchange)
A8: Superman (with alternating arms and legs)
Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to five depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
Beginner:
· 30 seconds per exercise
· 30 second break in between:
· Total number of circuits: 2-3
Intermediate:
· 45 seconds per exercise
· 15 second break in between
· Total number of circuits: 3-4
Advance:
· 60 seconds per exercise
· 10 second break in between
· Total number of circuits: 4-5
Example for a beginner: Do ball pushups for 30 seconds (whatever amount you can complete), followed by 30 second break. Next, perform Squats for 30 seconds (whatever amount you can complete) followed by a 30 second break. Repeat until the last exercise (superman) and go back to ball pushups again; for a complete a total of 2-3 rounds.
RESISTANCE TRAINING
It is now week 6. That means that I only have 10 more weeks left before I reveal my six pack abs. I am feeling a lot stronger today compared to my first week.
Below is my week 6 workout routine. Follow the form from the video.
Circuit Training Exercises
Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
One arm standing concentration curl
Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training format utilizes a group of 8 strength exercises that are completed one exercise after another with little or no break. Each exercise is performed for a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
Beginner:
· 30 seconds per exercise
· 30 second break in between:
· Total number of circuits: 2-3
ESISTANCE TRAINING
300 Spartan Training Workout. Home Version. This is my home version Spartan training that anyone can perform from home.The rules are simple. Perform the exercise shown in any order. Perform 30 reps for each one. Perform 30 reps per exercise.
Complete a total of 300 reps combined.
Check out the original 300 Spartan Training video from youtube.
http://www.youtube.com/watch?v=PMp9orjb_RI
Below is my week 7 workout routine. Follow the form from the video.
300 Spartan Training Workout - Endurance and Conditiong Training Week
Jump Squat (30 reps)
Staggered pushups (30 reps)
Alternating Spil Jump (30 reps)
Explosive pushups (30 reps)
Prison squat (30 reps)
Hindu pushups (30 reps)
Kneeling Band Row (30 reps)
Burpees (30 reps)
Pull ups (30 reps)
Double Crunch (30 reps)
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