Thursday, February 26, 2009

Extreme Spring Break Diet

For many, Spring Break 2009 is just around the corner! If you're like most, a beach body is always something you strive for and not having one can really effect your confidence and conscience. You don't want to be at the beach trying to find excuses to have your shirt on. Losing a lot of weight fast takes extreme dedication, pain, and sacrifice. It is possible to drop a lot of weight in as little as two weeks though...here's how:

The # 1 thing to remember : NO CARBS--BREAD IS THE ENEMY!! For this to work, you have to cut out all types of bread, pasta, rice,potato, BEER, liquor, cakes, etc... anything loaded with carbs or even consisting of a moderate amount of carbs must be excluded from your diet.

Next, you're going to need to burn off all that extra baggage. It doesn't matter if you run, walk, jog, or bike. You have to do this everyday and for long periods of time. lengths of these workouts depends on the type you do. machines have calorie counters and a goal should be at least 600 calories for each workout. Cardio is the key.

Now you're probably asking yourself just what you can eat on this extreme plan. The answer? Chicken (grilled), and tuna will be your protein. You can sustain energy with carrots, broccoli and celery.

Before you lift eat a piece of fruit for energy and to quench hunger.

ONLY DRINK WATER. Water weight has a lot to do with a bloated stomach. With plenty of sweat one can easily shred pounds.

Note, this is an extreme diet and should only be done for a maximum of three weeks. This is in no way a diet to gain muscle, it will only help to lose weight and if followed strictly, will certainly work.

Thursday, February 19, 2009


The importance of a post workout meal

Now that you're in the gym busting your butt to get in shape, that's only half the battle. You must feed those worn out muscles so they can grow. This is how building muscle works:

1. When you push your muscles to failure you are actually hurting them. Hard work tears the muscle fibers apart.
2. After you rip your muscles apart you must provide them with nourishment.
3. If you do not feed your muscles within 30 minutes of your workout then they go into what is called a "catabolic state".

This means that since you have done damage to your muscles that day, if they do not receive some kind of protein they will start eating away at the un-damaged tissue in order to recover the hurt fibers.

If you neglect to feed your muscles, you can actually do more harm than good. You must take extremely good care of your body while trying to gain muscle because if you do not it becomes sort of like taking two steps forward and one step back.

Most people assume protein is the only thing you need to worry about getting into your body after a workout. This is NOT true. Because they have been exhausted, they in fact need carbs to stop any chance of going into a catabolic state. One serving of Gatorade suffices.

After you flush your body with fast digesting carbs, protein is the next step. As a rule, your body cannot digest more than 50 grams of protein at one time so at least 35-45 grams of protein will provide your body with plenty. REMEMBER protein is the building block of muscle.

If you're working hard in the gym but not eating right you are cheating yourself and damaging your body without purpose.

Wednesday, February 11, 2009

The mass workout is a great example of a workout program designed to make you stronger and bigger. The 6 to 12 reps allow your muscles to be exhausted while still getting them into shape. You must push your muscles to failure in order to grow. no exceptions. Intensity in the weight room will help take your body--and self esteem to new levels. This image is of me at 190, thats the lowest I have weighed since high school.

Mass Workout

Week: 1
2 MINUTES REST

Monday-Arms-HEAVY
Barbell Curl-8, 6, 4, 4
Hammer Curl-8, 6, 4, 4
Preacher Curl-4X8
Skull Crusher-8, 6, 4, 4
Rope Ext.-4X8
Reverse Ext.-4X8

CALVES
OBLIQUES


Tuesday-Chest, Abs-HEAVY
Smith Bench-8, 8, 6, 4
Incline Dumbbell-4X8
Decline Dumbbell-4X8
Cable Flies-4X8
Bent Cable Flies-4X8
ABS


Wednesday-Legs, Back, Traps-HEAVY
Smith Squat/Leg Press-8, 8, 6, 4
Dead Lift-4X5
Lat Pull Down-10, 8, 6, 4
Machine Rows-4X8
Low Rows-4X8
Dumbbell Shrugs-4X8
Smith Reverse Shrugs-4X8


Thursday-Shoulders, Calves, Obliques
Seated Dumbbell Press-4X8
Dumbbell Front Raise-4X8
Cable Side Raise-4X8
Rear Deltoid Machine-4X8
Reverse Peck Deck-4X8
CALVES
OBLIQUES

Friday-Chest, Abs-HEAVY
Smith Bench-10, 8, 6, 4
Incline Dumbbell-4X8
Smith Decline-4X8
Peck Deck-4X8
Bent Cable Flies-4X8
ABS

Getting in shape

With summer coming up it's time to get in the gym and work on that beach body. This blog will help you do just that. The only way to get into shape is to set goals and follow thru with those goals. The weight room and cardio are very important but one thing I've found that is over looked is the importance of dieting. Without a proper diet you are only winning half the battle. I will be posting work out routines that will help you get cut and feel better.