health and nutrition

My 16 Week Journey To Six Pack Abs -

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.

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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.

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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.

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Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day.

However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day.

You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach.

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

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

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.

For example:
Monday: Resistance Training
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training
Thursday: Interval Training: Cardio
Friday: Resistance Training
Saturday: Interval Training: Cardio
Sunday: Rest

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.
RESISTANCE TRAINING ROUTINE

Exercise
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: A1	Sets Reps Weight/ Resistance 1 20 BW 2 20 BW 3 20 BW
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Trainer's comments: A2 Complete in a superset with A1.	Sets Reps Weight/ Resistance 1 20 BW 2 20 BW 3 20 BW
Stationary Bodyweight Lunge 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Alternate or switch to other leg after prescribed reps. 5) Remember to keep head back, and hips squared and in a neutral position throughout movement. Trainer's comments: B1	Sets Reps Weight/ Resistance 1 15-20 BW 2 15-20 BW 3 15-20 BW
Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Trainer's comments: B2 Complete in a superset with B1. NOTE: If you can do a few pulups, I suggest that you watch this video: Pullup Tips	Sets Reps Weight/ Resistance 1 15-20 BW 2 15-20 BW 3 15-20 BW
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Trainer's comments: WITHOUT THE PUSHUP C1	Sets Reps Weight/ Resistance 1 15 BW 2 15 BW 3 15 BW
Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer's comments: C2 Complete in a superset with C1.	Sets Reps Weight/ Resistance 1 45 SECOND BW 2 45 SECOND BW 3 45 SECOND BW

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, 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

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.

For example:
Monday: Resistance Training
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training
Thursday: Interval Training: Cardio
Friday: Resistance Training
Saturday: Interval Training: Cardio
Sunday: Rest

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.

RESISTANCE TRAINING ROUTINE

xercise
Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: A1	Sets Reps Weight/ Resistance 1 20 BW 2 20 BW 3 20 BW
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the ?eady position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments: A2	Sets Reps Weight/ Resistance 1 15-20 BW 2 15-20 BW 3 15-20 BW
Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body). 2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Trainer's comments: B1 NOTE: If you can do a few pulups, I suggest that you watch this video: Pullup Tips	Sets Reps Weight/ Resistance 1 15-20 BW 2 15-20 BW 3 15-20 BW
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer's comments: B2	Sets Reps Weight/ Resistance 1 15 each side BW 2 15 each side BW 3 15 each side BW
Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: C1	Sets Reps Weight/ Resistance 1 30 BW 2 30 BW 3 30 BW
Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and hold this position for the desired time. 3. Once the time has been met return your foot to the ground and repeat with the other leg. Trainer's comments: C2

Workout Routine:

For the third week, I am adding a resistance band. I am using Bodylastics that can be purchased here. It does not have to be Bodylastics. You can purchase any resistance bands from your local sporting good store such as sport Authority, Modell's Sporting Goods, or what ever local sporting good stores that you have in your town. They range from $10 to $60 depending on the quality of the product.

This is only my third week and I am already noticing a difference with my body and how I feel. I am still doing the full body workout but challenging my body even further by adding more resistance with the band.

Before week #4, get yourself a stability ball because I will start implementing it for my week 4 workout routine. A stability ball is cheap and extremely versatile. If you don't have one, make sure to pick it up at your local sporting goods store. I will be using resistance bands and stability balls through out my program.

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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, 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.

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.

For example:
Monday: Resistance Training
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training
Thursday: Interval Training: Cardio
Friday: Resistance Training
Saturday: Interval Training: Cardio
Sunday: Rest

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.

RESISTANCE TRAINING ROUTINE

Exercise
Squat with Fit Band 1. Start by stepping on the FitBand with both feet shoulder width apart. 2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. 3. Return to the starting position and repeat for the prescribed repetitions. Trainer's comments: A1 Place the handle behind you.	Sets Reps 1 12-15 2 12-15 3 12-15
Standing Chest Press with Band 1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance). 2. Hold the band with your hands at chest level and your elbows back. 3. Press the bands out away from your body until your arms are extended. 4. Return to the starting position and repeat for the recommended repetitions. Trainer's comments: A2 Put one foot forward and one foot back.	Sets Reps 1 12-15 2 12-15 3 12-15
Stationary Lunge with Fit Band 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Trainer's comments: B1	Sets Reps 1 12-15 2 12-15 3 12-15
Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. Trainer's comments: B2 Put one foot forward and one foot back	Sets Reps 1 12-15 2 12-15 3 12-15
Standing Shoulder Press with Tubing 1. Start by placing both feet on the band and hold each end in both hands at shoulder level. 2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended. 3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back. Trainer's comments: C1	Sets Reps 1 12-15 2 12-15
Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: C2	Sets Reps 1 12-15 2 12-15
Standing Rotations 1. Position pulley at approximately chest height. 2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent. 3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared. 4. Rotate hips approximately 65° (or slightly past midway between the hip and naval). 5. Return to start position. Switch sides after prescribed number of reps. 6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. Trainer's comments: D1	Sets Reps 1 12-15 2 12-15
Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions. Trainer's comments: D2	Sets Reps 1 12-15 1

Workout Routine:

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.

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.

For example:
Monday: Resistance Training
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training
Thursday: Interval Training: Cardio
Friday: Resistance Training
Saturday: Interval Training: Cardio
Sunday: Rest

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.

RESISTANCE TRAINING ROUTINE

Exercise

Pushup (both hands on ball) 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. 5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: A1

Wall Squat with resistance 1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands. 2. Slowly squat down until your thighs are near parallel to the ground. 3. Return to the starting position and repeat. Trainer's comments: A2 (hold dumbbells on your side if available)

Seated Row with Bands 1. Start by attaching a band to the top of a door or fixed object. 2. Sit on the ground with your knees bent and your arms extended up and out. 3. Pull the handles towards your chest keeping your elbows close to your body. 4. Pinch your shoulder blades together while performing this movement. 5. Repeat for the prescribed number of repetitions. Trainer's comments: A3 Or sit on the ball

Hip Bridge on Ball 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels on top of Flexaball with knees slightly bent. 3) Raise hips off floor by pressing heels into ball. 4) Return to start position. 5) To increase difficulty, raise and extend arms above chest. Trainer's comments: A4

Lateral raise with tubing 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3) Raise handles to side of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. Trainer's comments: A5

Cable Overhead Tricep Extensions 1. Start by placing cable or band at or near head level. Step forward with one foot for balance. 2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight. 3. Return to the starting position and repeat for the recommended repetitions. Trainer's comments: A6

Stability Ball Crunch 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a ?able top position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: A7

Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk. Trainer's comments: A7 Perform on the floor without the BOSU