health and nutrition

I HAVE BIG NEWS FOR MY LOYAL MEMBERS:

I have a very big news that I will announcing next week. You have to stay tuned to what I am giving away this time. I get dozens of e-mails per day asking me to create a customize workout for them. However, since I am limited with time, I can only help so many people. Even if I have 24 hours a day, I still will not be able to reply to everyone's email. But, next week, I will be launching another site that will help you get even more ideas that you can do from home. Like always, it is still FREE.

Some people call me crazy for giving out soo much valuable information for free. Maybe I am crazy but my mission has always been to help people get fit and live a happier, healthier life. That is final and I am sticking to that.


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RESISTANCE TRAINING

Workout Routine: Week #13

All exercises are done in a superset between upper body and lower body.
For example, pushups with hands on the ball (with bands to add resistance)
are supersetted with a jump squat with weights. 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: 8-15 reps
Aim for 4-5 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: Ball Pushups with hands on the ball (with band to add resistance)
A2: One Leg Squat (Pistol Squat style)
*Aim for 4-5 rounds

B1: Elevated pushups with resistance band
B2: Plate Swing (watch the video)
*Aim for 4-5 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat with weights (Small range of motion)
*Aim for 4-5 rounds

D1: Recline Pull with feet elevated
D2: Hip Bridge (on the chair)
*Aim for 4-5 rounds

E1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight)
E2: Stability crunch with resistance bands
E3: Ball Plank with feet elevated
* 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.