NIKE TRAINING CLUB - YOUR OWN PERSONAL TRAINER AT HOME

By JoJo                                                   

I’ve got a personal trainer at home, and she works with me for free! 

I’m talking about Nike’s phone app Nike Training Club. I’m personally not too fond of the reputation Nike has made for itself concerning labor laws, and thus try to stay as far away as humanely possible from their products (except I’ve got one clothing item and a pair of irresistible Converse shoes, but who doesn’t?). However, I have to admit that they are undoubtedly an amazing sports brand, and if Nike decides to put a fitness app out there for free, I know it’s going to be good, so best believe that I’ll be reaping the benefits! And I have; downloading Nike Training Club was one of the biggest and best favors I’ve ever done for myself. My fitness journey started two years ago, in my first year of university. I started out doing Pilates, which really challenged me. I educated myself on fitness a bit, and eventually came to learn that I wasn’t going to achieve my goals if I didn’t make time for cardio to shed some fat. Cardio annoyed me, but I put in the work ( although I can’t quite remember if I put in enough work, but my guess is that I didn’t). I didn’t like it as much as Pilates, and sometimes just the thought of having to do it angered me. Eventually, I found a type of cardio that I loved: cardio dance workouts! There was nothing that could stop me from taking the time to workout--to better myself. Every day I’d eat granola cereal or oatmeal in the morning, and I even taught my childlike self to like spinach and kale. Post-workout meals were smoothies or fruit with Greek yogurt. It was a real Rocky Balboa story.

Then about three months went by, and I barely noticed any physical changes. I consulted my brother (who writes this lovely blog) and some online sources to see what the problem could be: I had hit a plateau. I was devastated; I felt all of my efforts were for nothing, and I didn’t know how to switch up my workouts or my eating habits because anything I was buying was all I could afford! I saw no point in continuing and fell into a period of deep sadness for a while, losing all my motivation, burning out my will. The next year was spent trying to regain my willingness to workout, but it was a tough inner battle with myself and my environment that made me just another one of those people that exercise on and off, and dream a lot about maybe getting into fitness one day but not today.

After another difficult year in university, another year of eating poorly, feeling crappy and gaining a considerable amount of weight, I missed fitness. I missed trying to take control of my health, and realized how easy it is just to let yourself go and not even think about it. My heart sort of felt like it was drowning in mud but trying desperately to swim in wet earth so thick and heavy. So, this summer, because I’m finally at a point where I am in control of my diet and because I had a lot more time, I decided to get back into working on my health and wellness. But I didn’t really know how, because although I loved my cardio dance workouts, I had done the ones I have plenty of times, and wasn’t too excited about revisiting them. That’s when I incidentally found out about Nike Training Club.

             There are specifically curated workouts guided by a personal trainer, and a timer to keep track of how long you need to work. Exercises have tips and tricks on how to properly execute them, and sometimes the trainer likes to give a little cheer, and count down the last five grueling minutes, which always keeps me pushing through! I’ve been hooked since day one because I never knew my muscles could burn the way they do when I use this app. Never in my entire journey have I ever pushed myself to exercise so rigorously. But, in truth it really isn’t the app that’s making the workout so challenging, it’s me and the work I put into it.Like, the saturday morning bootcamps are pretty rigorous too, but what I learned through using this application is that your workout is as tough as you make it. I might not have pushed myself to the point of trembling fatigue every Saturday morning, because I was taking breaks as soon as I felt The Burn a lot of the time. The difference between how I workout now and how I did back then is that I actually push through The Burn, and strive to push some more until my muscles can barely do another complete pushup without taking a one second break to keep going. I’m sweating more than I used to.The salty tears come running into my eyes from my forehead and the sting only makes me happier! The accomplishment of every workout session is empowering and uplifting. So, I recommend Nike Training Club to everyone. It’s free, so why not? 

JoJo is and avid writer, blogger, artist and fitness enthusiast who loves everything anime. You can follow her on twitter @JOWRITESART 

YOU ARE DOING IT WRONG: STRENGTH TRAINING

I can already picture some of you guys saying "WHAT!?!? HOW!?!?!" lol. Yes! you have been doing it wrong. Most of us have, without even realizing it.  You see about 3 years ago, I realized that in order to get stronger and grow muscles you must perform big lifts. However, every man and woman I meet believes that in order to get stronger, they must do complicated routines and or complicated workouts. The fact is, getting fitter and stronger is a lot easier than what most people think.

I see a lot of men come into the gym and spend countless hours and months doing exercises in front of the mirror and on the machines without seeing any results or increase in strength. Women are just as guilty, going from one machine to another simply because they are afraid of lifting weights and or they are afraid of getting big and looking like a man. 

So first lets clear something up for the women.

Ladies, you will NOT become bulky! Reason is because your body does not produce enough testosterone to become Arnold Schwarzenegger.

Lifting 2 or 3 times a week will not cause you to put on an insane amount of size. 

Lifting weights and doing Squats, Deadlifts, Bench Presses, Pull-Ups and Push-Ups are ideal for you and will give you that sexy/athletic figure you want!!

As for men, performing big lifts will help you add size to your frame. Look to this article LEG = GROWTH!  for more information. If you are a beginner I suggest you do the 5x5 workout.

Doing big lifts are also effective in another way. They help stimulate your metabolism and make your body burn more calories. For example, you burn more calories squatting than when you do Sit-Ups, and squats also make your core stronger. You don't buy it !! OK let's put it into a mathematical example. 

The body burns an extra 50 calories per day per pound of muscle. So if you put on 10 pounds of muscle, you'll burn an extra 500 calories per day. That's an extra 3,500 calories per week. 
Note: there are 3,500 calories in one pound of fat. 

 OK. So now that we got all those explanations out of the way. I sure some of you are eager to try the workout. Here it is below. Go NUTS!

Day 1: Squat and Press

• A: Single-Leg Split Squat - 5X5
• B: Dumbbell Bench Press - 3X6

Now that you've got your strength training out of the way, continue with:

• C1: Offset Kettlebell/Dumbbell Squat - x 6/side
• C2: Dumbbell Overhead Press - x 8
• C3: Farmer's Walk - x 45 seconds

Rest for 30 seconds, and repeat 4 times:

• D1: Swiss Ball Glute Bridge - x 7
• D2: Swiss Ball Hamstring Curl - x 7
• D3: Plank on Swiss Ball with Arm Slides - x 20

Day 2: Training for Warriors - the Hurricane

Check it out here.

Day 3: Hinge and Pull

• A: Deadlift - 5X3
• B: Pull-Ups - max x 3
• C1: Kettlebell/Dumbbell Swings - x 10
• C2: Bodyweight Rows-  x 10
• C3: Pallof Press - x 10
• Rest 30 seconds, repeat 4 times

COKE vs WATER

This is really an eye opener…. Water or Coke? We all know that water is important but I’ve never seen it written down like this before.

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would you like a glass of water or coke?

LEG DAY = GROWTH!

I know, it has been a while since I posted something on this blog. I was extremely busy these past few months. Busy running a bootcamp, also training a client and myself. So I HAD a lot of things to DO! But I'm back and ready to post!! 

So today I'm going to discuss the importance of LEG DAY!! Yes that one day most people skip and choose to do another exercise instead. But on the flip side all the guys at the gym wanna get big and grow. However, when I tell them that they must train their legs and put a lot of emphasis on their lower body training they look at me like I'm crazy. At that point, I laugh, look at them square in the eyes and remind them as to why they look like a toothpick/cartoon figure.HAHAHA!

Ok. So why should you do legs !?! How does it help your muscle growth!?! You are only training you lower body.It can't possibly have an effect on your upper body right!?!?!? Wrong!!!


Training Legs = More Muscles. 

• Doing exercises like Squats and Deadlifts trigger an increase release of Growth Hormones and Testosterone. Now how does this help the rest of your body? Well your legs consist of the biggest muscles in your body. By training your legs, your body will have to release more growth hormones during recovery. In return, this release of extra growth hormones is used by other body parts grow as well. Which helps them grow.

Training Legs = Bigger Upper Body

• Exercises like the Deadlifts and Squats stimulate upper-body growth in other different ways. For example;
• Your arms squeeze the bar hard during heavy Squats and Deadlifts
• Your chest muscles tense hard during heavy deadlifts
• Your abs work hard at stabilizing the weight during Squats.

Training Legs = More strength

• When you train your legs, you also train your core. Having stronger legs and core muscles translate into increased strength in upper body lifts. In return this helps upper body development. For example;
• During the Bench Press, you must drive your legs to the floor during the lift. If you have strong legs, you'll have more leg drive and a bigger bench lift and thus bigger muscles.
• The Squat and the Deadlift help strengthen your lower back. As a result, this will help you stay strong on the Overhead Press.
• Training legs also gives you a strong base. Picture a tree with a big tree trunk. Those trees are immovable and stand strong. 

Training Legs = Symmetry

• Obviously if you don`t train your legs,  you are going to have toothpicks for legs with a big upper body. Which looks ridiculous. Also, if your upper body is bigger it will hinder your muscle growth. Your body has a self defence mechanism. If it detects that your upper body is bigger than you lower body. It will halt your muscle growth and prevent you from retaining anymore lean body mass until  your imbalances are corrected.  Do you think that Arnold Schwarzenegger, Ronnie Coleman and or Serge Nubret skipped leg days!?!

Training Legs = Mental Strength

• Now here is why people don't train legs and avoid it all together. It is physically and mentally hard! Most people stay away from anything that is physically and mentally challenging. They prefer to do the easy stuff that is not too taxing on their body and mind. In all doing legs builds mental toughness and character. 

MotionAthletix BootCamp!!

Great Session today at the MotionAthletix BootCamp. Everyone worked hard!
Keep up the good work guys!!

HIIT ME!!

YES!! The warm weather is here! Time to get outside and break a real sweat. Time to get away from those machines you were running on all winter. The treadmill machines who made you feel like an hamster running endlessly in a hamster wheel. 

So with the hot weather now here, it's time for a HIIT. Yes a High Intensity Interval Training. I have posted about HIIT  and all its benefits before. For those who are not familiar High Intensity Interval Training, it is a great way to burn fat. In all HIIT works your body to the highest amount of oxygen use, as a result your body keeps burning calories up 48 hours after your workout.  However, because it is so intense and taxing on the body it is not suited for everyone. Thankfully the guys at Greatist have created an infographic that describes the different type of High Intensity Interval Training to help you choose which one is best suited for you. 

On another note, If you are looking to get fit this summer and want to do some HIIT training. Peep the picture below for information on my annual summer Bootcamp.  The HIIT guide is right below the picture.

If you wanna give it a go here is the guide!

 The Complete Guide to Interval Training

GIANT SETS 4 GIANT GAINS!!

As some of you may have noticed, it has been 4 months since I last posted something on here. That's because I have been busy. Busy training a good old friend of mine and also busy training along side him. I was sort of a trainer/workout partner.  A few months back in October, my friend came up to me and said "Manny! I'm ready to train man! I'm ready! I wanna make some serious gains this time. I always get good results when you train me." Then he continued on explaining his goals. Basically he wanted to add 10 lbs of muscles to his frame, add some inches to his arms, chest, quads, back and shoulders. Most of all he wanted to be able to bench press 315 lbs ten times without a spot. All of this he wanted to achieve in 6 months.

Warning - Long post ahead.

Knowing how dedicated he is to his training I agreed to train him. As a matter of fact we made a bet. I said to him that I had this workout where you do giant sets. And if I was stronger then him at the end of our training he would pay for my dinner at my favorite Brazilian grill house. And if he was to make the gains that he wanted, this would be the workout for him, guaranteed. I explained that the workout is not like any other conventional workout and unlike any other workout we have done in the past. It is an extremely challenging workout, both mentally and physically. I also told him that he would have to consume a lot of food to sustain the energy levels needed to perform this training on a daily basis.

So before you begin the workout, let me outline a few things that YOU need to know and need to do before YOU begin the workout.

1. First you must COMMIT to the training, Show up on the days you are supposed to train. You will see no gains if you don't COMMIT.
2. Be willing to train past your comfort level. To trigger muscle growth you MUST train your muscles past their threshold. You must lift at least 80% of your 1 rep max for the prescribed amount of reps.
3. You must EAT to sustain the energy levels necessary for this training. Include lots of protein in your diet.
4. Lift with GOOD FORM and SLOW LIFTS. This way you recruit the majority of the muscle fibers in the exercise. Which will induce growth in return.
5. EAT! Can't stress that enough. You must consume a good amount of healthy nutritious food throughout the day.
6. After a 4 week cycle REST. Don't do anything, just relax for a week.. When you come back you will be stronger and be able to lift more.
7. EAT!

There you have it. Those are the basic rules if you want to achieve some type of gains. On another note, if you are wondering about any use of supplements. Yes, my friend did use a few supplements. I suggested that he use a Pre-workout supplement called C-4 Extreme. This supplement allows for energy boost, helps you focus on your training and boost muscle growth. He also used creatine supplement called Purple K and a Weight Gainer supplement and multi-vitamins. So nothing too crazy. Aright so before we began lifting, we took his measurements. Here they are:

Right Biceps: 15"  

Left Biceps : 14 1/2"
Chest : 41" 

Shoulders: 49 1/2"  

Right Quad: 22" 

Left Quad: 22 1/2"

Right Calf: 14 1/2" 

Left calf: 14 1/2" 

Weight: 181 lbs 

After 4 months of training:

Right Biceps:  16"

Left Biceps: 16"
Chest:  44"
Shoulders:  52"

Right Quad:  24
Left Quad:  24"
Right Calf:   15"
Left calf: 15"

Weight:   192 lbs

As you can see in terms of measurements, those are some pretty good gains. Especially since we were able to add 11 lbs of muscle to his frame. Now remember how he said that he wanted to be able to bench 315 lbs 10 times by June. Well he did better! He was able to bench 315 lbs 12 times and 385 lbs 6 times. Yesterday we tested his 1 rep max and he pushed 405 lbs! He managed to surpass his fitness goals in just 4 months.  Now those are some GIANT GAINS!

Enough said. If you are ready and think you can do the workout peep below for the routine.

When you perform this workout ensure that your 6 reps are with a heavy weight at least 80% of your 1 rep max, 12 reps are with a medium heavy and the 25 reps are with a light weight. Then each week increase the weight by 5 – 10 lbs. The goal is for you to complete 3 giant sets.  You may not be able go beyond 1 giant set at first. That is OK. Simply work your way up to 2 giant sets and eventually 3 giant sets. Not being able to go beyond 3 is normal. However, if you still got juice in the tank then you can attempt 4-5 giant sets.

Day One: Shoulders & Abs

Exercise 1: 6 reps: Standing Military Press
Rest 10 seconds

Exercise 2: 12 reps: Seated Dumbbell Presses (elbows facing forward)
Rest 10 seconds

Exercise 3: 25 reps: Prone Dumbbell Lateral Raises on 45 Degree Incline 

Bench: Perform drop sets of 6 -12- 25 reps
Rest 120 seconds. Repeat 2-5 times.

Exercise 1: 6 reps: Weighted Hanging Leg Raises
Rest 10 seconds

Exercise 2: 12 reps: Weighted Cable Crunches
Rest 10 seconds

Exercise 3: 25 reps: Floor Crunches
Rest 120 seconds. Repeat 2-5 times.

Day Two: Biceps & Triceps

Exercise 1: 6 reps: Standing Dumbbell Curls
Rest 10 seconds

Exercise 2: 12 reps: Incline Cable Curls
Rest 10 seconds

Exercise 3: 25 reps: High Cable Curls
Rest 120 seconds. Repeat 2-5 times.

Exercise 1: 6 reps: Weighted Dips
Rest 10 seconds

Exercise 2: 12 reps: Lying Dumbbell Extension
Rest 10 seconds

Exercise 3: 25 reps: Overhead Rope Extension
Rest 120 seconds. Repeat 2-5 times.

Day Three: Off

Day Four: Quads & Hips

Exercise 1: 6 reps: Medium Stance Squats
Rest 10 seconds

Exercise 2: 12 reps: Bulgarian Split Squats with Weight
Rest 10 seconds

Exercise 3: 25 reps: Leg Extensions
Rest 120 seconds. Repeat 2-5 times.

Exercise 1: 6 reps: Medium Stance Deadlifts  
Rest 10 seconds

Exercise 2: 12 reps: Leg Curls
Rest 10 seconds

Exercise 3: 25 reps: Back Extensions
Rest 120 seconds. Repeat 2-5 times.

Day Five: Off

Day Six: Chest & Back  
Exercise 1: 6 reps: Incline Bench Press  
Rest 10 seconds

Exercise 2: 12 reps: Flat Dumbbell Press
Rest 10 seconds

Exercise 3: 25 reps: Cable Flys
Rest 120 seconds. Repeat 2-5 times.

Exercise 1: 6 reps: Bent Over Rows   
Rest 10 seconds

Exercise 2: 12 reps: Neutral Grip Chin Ups
Rest 10 seconds

Exercise 3: 25 reps: Rope Rows
Rest 120 seconds. Repeat 2-5 times.

GET SUPER STRENGTH!!

So it's that time again where I bring you another crazy workout!! This workout is even more crazier! I mean my friend almost past out doing this routine. Today, I will show you a routine I designed for my friend which he did over the course of last summer. In the beginning my friend, wanted a workout that would be challenging, help him maintain and also induce muscle growth. The workout I gave him did just that plus more!

Not only was the workout challenging and induced some muscle growth, it also made him gain a huge amount of strength. In just 4 weeks after following this routine, he was lifting heavier and pumping more than the required reps when he moved on to a more conventional routine. It's as if he was gaining super strength all the sudden..

In all this workout is great for anyone who has plateaued in their training and are not able to get past a certain weight and or reps. It also good for anyone looking to get in good shape and fast. If done correctly and efficiently the total workout time is 30 - 40 mins. Peep below for the routine. To get maximum results work your way up to 2 - 3 cycles of the entire workout... GOOD LUCK!

Group 1

Chest

Set 1 : Incline Bench Press 6 reps. Rest 10 seconds.

Set 2: Dumbbell Press 12 reps. Rest 10 seconds

Set 3 : Cable flyes 25 reps. Rest 120 seconds

Back:

Set 1 : Bent over Rows 6 reps. Rest 10 seconds

Set 2: Chin-Ups (Netural Grip) 12 reps. Rest 10 seconds.

Set 3: Seated Row 25 reps: Rest 120 seconds

Group 2

Quads

Set 1: Squats, 6 reps. Rest 10 seconds

Set2: Bulgarian Split Squats with weight, 12 reps, Rest 10 seonds

Set 3: Leg Extensions, 25 reps. Rest 120 seconds

Hammys

Set 1: Deadlifts, 6 reps. Rest 10 seconds.

Set 2: Leg Curls, 12 reps. Rest 10 seconds.

Set 3: Back extensions, 25 reps. Rest 120 seconds.

Group 3

Biceps

Set 1: Standing dumbbell curls, 6 reps. Rest 10 seconds

Set 2: Incline cable Curls, 12 reps. Rest 10 seconds.

Set 3: Highcable curls, 25 reps. Rest 120 seconds.

Triceps

Set 1 : Dips, 6 reps. Rest 10 seconds.

Set 2 : Lying Dumbbell Extensions, 12 reps. Rest 10 seconds.

Set 3: Overhead Rope Extension, 25 reps. Rest 120 seconds.

Group 4

Shoulders

Set 1: Standing Military Press, 6 reps. Rest 10 seconds

Set 2 : Seated Dumbbell Press (Elbows facing forwards, pamls facing in), 12 reps. Rest 10 seconds.

Set 3: Dumbbell lateral raises, 25 reps. Rest 120 seconds

P.S. I'm always interested in knowing if anyone reading has tried the workouts and what their results were. Don't hesitate to post a comment with your results...

Improve Performance in less Time, Use the 10-20-30 concept

For the most part everyone is always looking for a short cut to achieve quicker results. Everyone wants a quick way to lose weight faster, gain muscles faster, and improve their performance in a short time period. Well it turns out that scientist at the University of Copenhagen in Denmark have just found a solution! BUT be warned even though its a quick way to get results and improvements, it also requires work and effort on your part. 


They call it the 10-20-30 concept. The new concept was done using veteran runners to measure the results. At the end of the study the runners had an increase in health and performance despite a 50% reduction in the amount of training. 
This is what they had to do; 

• 10 seconds of high intensity running
• 20 seconds of moderate intensity running
• 30 seconds of low intensity running

Repeat each cycle 5 times then rest for 2 minutes. After each rest period, repeat the 1 minute cycle 2 or 3 times then you are done. Nice and easy right? Especially if you don't have a lot time.

Even though they exercised for 30 minutes the runners saw a significant increase in their performance when they ran 5K runs or longer. They were able to run longer and finish the race faster. However, this workout can apply to anyone. From the seasoned athlete to the regular person at the gym. 

If you are looking to to integrate a short run in your workout but are too afraid to try interval running then this is the workout for you! 

For more information on the study head over to the University of Copahagen web site 

• New research shows runners can improve health and performance with less training

SPRING FITNESS TRANSFORMATION!

Want to Transform Your Body? Need Motivation?

Then look no further, WE WANT YOU!

MotionAthletix has weekly outdoor bootcamps on Mondays, Wednesdays and Fridays. Classes begin @ 7 PM. Weekend classes are Saturdays and Sundays @ 10 AM. Location is Cedarbrae Highschool. We meet on the soccer field behind the school. School is located at the Intersection of Markham and Lawrence, south of Lawrence on Markham Rd.

Classes are only $10 and your First Session is Free to tryout. Classes run for 6 weeks.  

Expected results when you complete the camp are:
Reduction in body fat
Better relaxation
Decrease in the midsection
Increase in strength
Greatly improved posture
Weight loss
Improvement in endurance
Gain in self-confidence

To Register please call 647-865-4392

Train like a Marine. HURRAH!!!

We know that spring is here and summer is just around the corner! And I know many of us are trying to get that summer look ready. So what better way then to train like a Marine. As we know the Marines are the most lethal, lean, mean killing machine on the planet! They certainly don't become that way by doing basic training in the military. They are also well trained soldiers both mentally and physically. They have to be ready to go into action any time and under any circumstances. To achieve this they endure some of the most challenging physical exercises you could possibly imagine.

The training routine that I'm posting today is a Beginner/Intermediate training routine. It is a actual routine used by the marines in the military. It is one of my favorites and toughest routines I have ever done. I did this routine in my 3rd year playing basketball in college. It made a HUGE difference in my game. I was leaner, faster, jumping higher and stronger. My core fitness was so strong that I was literally immovable when rebounding or boxing out down low. It also allowed me to play longer, all 38 mins in a 40 mins game.

So do you wanna train like a Marine!?! If you said "Sir! Yes!, Sir! then peep the workout below. And I guarantee that this summer you'll be more muscular, chiseled, and you'll be one lean, mean, killing machine SOB!

Here is how it works. Between each number of repetitions you will rest for 10sec. So you do 1 rep, then rest for 10 sec. Then do 2 reps and rest for 10, Then do 3 reps and rest for 10 secs. The same rule applies on the countdown repetitions. On the Pull-ups and Chin-ups, you must come down and rest without hanging on the bars. Take 1 - 2 mins rest between exercises.

Train Hard. HURRAH!!

Pull-ups: 1-2-3-4-5-4-3-2-1

Chin-ups: 1-2-3-4-5-4-3-2-1

Close grip pull-ups: 1-2-3-4-5-4-3-2-1 (Hands touching side by side)

Wide grip pull-ups: 1-2-3-4-3-2-1 

Close grip Chin-ups: 1-2-3-4-3-2-1 (Hands touching side by side)

Push-ups: 2-4-6-8-10-8-6-4-2

Wide Push-ups: 2-4-6-8-10-8-6-4-2

Close hands push-ups: 2-4-6-8-10-8-6-4-2 (form a triangle with your hands under your chest)

Alternate push-ups: 2-4-6-8-10-8-6-4-2 (One hand in front, one hand to your side. Do one side first then repeat another set with the side hand to the front and the front hand to the side.)

Squats: 2-4-6-8-10-8-6-4-2

Hamstring Curls: 2-4-6-8-10-8-6-4-2

Calf Raises: 2-4-6-8-10-8-6-4-2

GET LEAN WITH THIS MEAL PLAN!

After the holidays we all have New Years Resolution of eating better , healthier and losing weight. So here is a good diet meal plan from the Abs Diet book. Anyone could use this sample meal plan to help them in their quest quest.

Monday

Breakfast

One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Abs Diet Ultimate Power Smoothie (number of Powerfoods: 5)
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes 2 8-ounce servings

Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium

Snack #1

2 teaspoons peanut butter, raw vegetables (as much as you want)

Lunch

Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2

1 ounce almonds, 1½ cups berries

Dinner

Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded

1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium

Snack #3 

8 to 12 ounces Abs Diet Ultimate Power Smoothie

Holiday Pounds

So the holidays are here and it's usually a time where all of us indulge in parties, booze and food. It's also a time where must of us put on extra pounds! But no worries, to avoid all of that it best that you prepare a High Intensity workout to give yourself a much needed metabolic boost. 

This recent study from researchers in North Carolina suggests 45 minutes of vigorous exercise increases your metabolic rate for 14 hours. Study participants burned an extra 190 calories throughout the day in addition to the 519 calories burned by their cycling activity (37% more calories).

By exercising harder (e.g., running faster) the day before or on Christmas, you can boost your metabolism in time for that big meal.

Other recommendations include doing a long run the day after Christmas, and eating protein at breakfast and doing 1-2 minute workouts throughout the day to keep the holiday weight gain at a minimum. 

Routine to keep you fit during the holidays. Perform these exercises with 45s rest between each set and 2 min rest between exercises. Perform the routine at least once and or twice a week.  Enjoy the holidays!!!

                                  Sets     Reps

Clean and Jerk         2-3      3-5 

Push-ups                  2-3       10-15

Lat Pulldowns          2-3       10-15

Shoulder Press         2-3        8-12

Tricep Extensions    2-3        8-12

Dumbbell Curls       2-3        10-15