The Bizness

So Folks! I got something good for you all! If you want to be a savage while you're in the gym then do the following!

Put on the chain belt and lock a 45lbs plate on it: do 3 sets of pull ups and 3 sets of dips.

Tricep central: 21's: 7 skull crushers, 7 behind the head stretch to press, 7 press, 3sets. (introduced to this by my boy Joe Coleman, if you live in the eastbay and need a trainer, then he is your man)For the V'd out triceps you are dying to have.

Legs: Clean and Jerk to squat, Bulgarian Split Squat w/dumbells.

Abs: Hanging leg raises (don't swing your legs or bring them straight down. If you want to be super savage do 10 pull ups then 10 leg raises.

Enjoy the looks you get!!

Todays Ab's!

Todays Ab Blaster: Superman crunch 20sec, swim kick 20sec, leglifts w/hip up 20sec. rest 20sec. (3sets). Enjoy!!

Superman Crunch: Lying on your back, feet straight up in the air, hands "trying" to touch your toe's as you crunch, (exhale as you crunch)

Swim Kick: Lying on your back, legs straight, kicking like you are swimming, not big kicks.

Leg Lifts w/ hip up: Lying on your back, Legs straight, 6" off the ground, lift them straight in the air, lift hips off the ground, lower hips then your legs, legs return to 6" off the ground. Don't rest them on the ground.

Repeat!!!

Monday!

I know!!! I cant stand Monday's either! It means I have to get back to work and start it all over again! So, to get the workout on Monday out of the way, I'd start w cardio. Fast pace for a short amount of time. Almost sprinting or sprinting. then move over and do some pull-ups, leg lifts, dips. 3 sets of 10 (or more if you can do more). Go to bench press. Pyramid your sets. work up in weight then reverse it. next is chest press. 3 hard sets. After each set of chest press do an ab exercise immediately after. rest 30sec. Next set. Get it done and out of the way!

Starting the day.

Start you day off with a healthy meal. Then maybe take the stairs, or walk around the block before you enter into the building and start the mayhem of work. Go to the gym after or during lunch and work off the stress, let the blood flow and release the toxins. Take down a light protein snake after that. a Shake or a bar is good if you have one or add in a hard boiled egg with it as well. Have a great day.

Form stickler!!!!!

Get your form on! When you lift weights or use tools to strength train your form is everything! There is a reason exercises are done a certain way and that is to utilize the muscle groups you are working on. Maintain perfect form for the duration of your sets, as soon as your form breaks, stop the set. If you have not finished the number of reps you intended to do, rest for 10seconds then continue w/ perfect form. If you don't get many reps then you need to lower the weight. Just because you can lift a lot, does not mean you are getting the physique you are working for. Work out proper, keep the fun in it. Still...Make it burn!

New Workout rep counting technique.

Try counting your reps or counting time after your muscles start burning. Not before. Do this for a week, every set. Maintain your form for the entirety. Have fun with your workout and push yourself!

New Workout rep counting technique.

Try counting your reps or counting time after your muscles start burning. Not before. Do this for a week, every set. Maintain your form for the entirety. Have fun with your workout and push yourself!

Beliefs

There is a lot of controversy around the topic of training and its duration. Most companies run 45min or 1hr sessions. Others are starting to promote 30min. training sessions.
Here are my thoughts:
So, science will dictate that people need to stay in their target heart rate zone for 45min-1hr. For optimal benefits for, weight loss, cardiovascular health and strength training.
-I happen to agree with this.
30 minute sessions:
peoples thoughts:
-you're not in the gym that long
-it's almost 45 minutes
-I still got a good workout (even though I could have done more)
-you can get on with your day
-its better than nothing...

I believe that if I take my normal 1hr. routine that I would give a fairly in shape client and make them do it completely in 30 or 45 minutes. Which means that we hustle and do not take many (if any) breaks. Which also means that you will definitely be in your target heart rate zone for the entirety.
Then you got your moneys worth and it did in fact benefit you.

TRUE STORY:
     You must shock your muscles and keep things changing to get the fastest and best results possible. Do a routine for 2 weeks then change it. Try new things. Switch up the duration of your workout. Try classes. If you do mostly weights I suggest you drop $100 on an unlimited month of TRX classes and do 2 or 3 a week. The other days you work out do your normal routine for that day.
Like life, if you do the same monotonous things every single day you get bored and become tired and have no energy. You get dull!
Try something new in your day and your eyes get opened again, things seem to be in a new light!
Switch your routines and your body will respond in the same beneficial and eager manner.