health and nutrition

My list of subscribers exploded to over 8,000 people in less than 9 weeks. I can see that a lot of people are interested in achieving great abs in less time. This is why I am dedicated to provide you with great information that you can do from home.

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I have been very busy for the past several weeks. For those people who do not know who I am, I am also a personal trainer, fitness boot camp coach, and fitness expert. This is what I do for a living. I help people get in shape whether it is to lose weight, get six pack abs, or just to feel better about themselves.

I created this site to help you get closer to achieving your six pack abs.

Just stayed tuned because I will have more great tips and videos coming soon.

Arpil 9, Week 8 - M, W, F (3x per week)
Workout Routine:

RESISTANCE TRAINING

Instructions:

All exercises are done in a superset between upper body and lower body.
For example, elevated feet pushups (upper body) are supersetted with 1 legged ball squats (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

Aim for higher reps: 15-20 reps
Aim for 3-4 rounds for each superset (upper body to lower body)
Again, take no more than 30 seconds rest in between.

Next week, I will reveal to you my transformation with only 8 weeks of training.

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

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.

Image	Exercise
	Elevated Feet Pushup 1) Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width 3) Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair. 4) Lower your body (legs, hips, trunk, and head). 5) Return to the start position by extending at the elbows and pushing the body up. 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. A1
	1 legged ball squat 1) Place flexaball against wall approximately lower back height. 2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart. 3) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position. 6) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. A2
	Pushup (both feet on ball) 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. 4) Lower your 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. B1
	Single Leg Hip Extension on Ball 1. Assume back lying position on floor. Place hands at sides with palms down on floor. 2. Start position: Place one heel on top of Flexaball with knee slightly bent. 3. Raise hips off floor by pressing one heel into ball. 4. Return to start position. 5. To increase difficulty, raise and extend arms above chest. B2
	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. C1
	Wall Sit 1. Place ball against the wall and your lower back. 2. Proceed into a squated position so that your thighs are parallel to the ground. 3. Hold this position for the required number of seconds. 4. Remember to keep your feet flat on the floor and your knees behind your toes. 5. Hold for as long as you can. C2
	Upright Row with band 1. Stand on a band with your feet and hold the other end of the band with your hands. 2. Bring your elbows up towards the ceiling and keep your hands close to your chest. 3. Return to the starting position and repeat for the prescribed repetitions. D1
	Calf Raise 1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward. 2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 3) Lower heels and repeat. 4) Remember to keep knees slightly bent throughout movement to prevent any knee strain. D2
	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. E1
	Knee Lift Lie on your back and place a stability ball behind your knees. Secure it with the backs of your legs and your feet. Lift your knees towards your chest and then return to the starting position E2