health and nutrition

My 16 Week Journey To Six Pack Abs - Week #11
I know that I am very late with the current video. The past several weeks
for me have been very chaotic. I almost have no time to edit my workout
videos or to update my website. I am booked solid with my schedule.
I am doing my best to keep everything updated.

I am getting more and more e-mails everyday asking for more tips and to
customize workout routines. I can only respond to about 10 emails a day
out of the hundreds that I receive. Please, do not get upset if I am unable to
respond to your e-mail. Understand that helping people get in shape is how
I make a living. Answering every email that I get will take me days to respond
to. However, I truly appreciate all the support that I get from you guys.

Let? get off the drama and talk about the new routine:

With this workout routine, you will need a rope which can easily be picked up
from your local hardware store. It should be about 10-12 feet long and at
least ? an inch thick. Create a knot at the end to make a handle. Make sure
to watch the video several times. I will show more exercises that you can do
with a piece of rope.

RESISTANCE TRAINING

Week #11 Instructions:

All exercises are done in a superset between upper body and lower body.
For example, pushups with feet on the ball (with bands to add resistance)
are supersetted with a one leg squat with the rope. Do NOT rest within the
superset, but rest 30 seconds after the lower body before repeating the
superset again. Repeat for a total of 2-4 rounds total. Proceed to the next
superset.

Aim for lower reps: 6-10 reps
Aim for 2-4 rounds for each superset
Again, take no more than a 30 second rest in between.
Here is the routine for the week:
Make sure to watch the video several times and observe my form

A1: Pushups with feet on the ball (with band to add resistance)
A2: One leg squat with rope (both sides)
*Aim for 3-4 rounds

B1: Spiderman pushups
B2: Deep Squat with plates
*Aim for 3 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat hold with rope (hold for as long as you can)
*Aim for 3-4 rounds

D1: Recline Pull with the rope
D2: Forward Lunges with weight
*Aim for 3 rounds

E1: Tricep extension with the rope
E2: Weighted Ab Crunch
*Aim for 2 rounds

F1: Right Side Plank
F2: Left Side Plank
*Aim for 2 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.
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