health and nutrition

I can't believe that my 16 Weeks To Six Pack Abs is almost over. By week 15, I am a lot stronger, leaner, and more energized than ever. I am truly enjoying my Journey and I hope that you are enjoying yours as well.

I will be revealing my latest photo along with the video very soon to show you what 16 weeks of hard work can bring you. If I can do it, so can you. The only thing that is stopping you from achieving your ideal body is wheather or not you are willing to put 100% effort into your workout routine. I am giving you a proven and effective workout program.

HOW BADLY DO YOU WANT YOUR SIX PACK ABS?
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Below is a picture of my backpack that I used to perfom my week 15 workout routine. It weighs
about 25 - 45 lbs depending on what exercise that I am performing. For example, I was using about 45 pounds when I doing my pushups and 25 pounds when performing my pullups with the weighted backpack.

You can adjust the weight of your backpack depending on your own fitness level. If you do not have any plates, you can use heavy books, a sandbag, or anything heavy that you can stuff in it. Check out my backpack with weights. I used an old pillow to cushion my back from the plates.





You will also need a rope for this routine. You can use an ordinary rope that you can pick up from your local hardware store or you can use the jungle gym 1 and/or junge gym 2 for your own comfort.
RESISTANCE TRAINING


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Workout Routine: Week #15 May 28th Instructions:

All exercises are done in a superset between upper body and lower body.
For example, One Arm Pushups are supersetted with a Reverse Lunges
with weighted backpack and plate. Do NOT rest within the superset, but
rest 30 seconds after the lower body before repeating the superset again.
Repeat for a total of 4-5 rounds total. Proceed to the next superset.

Aim for lower reps: 8-12 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: One Arm Pushups
A2: Reverse Lunges with weighted backpack and plate
*Aim for 4-5 rounds

B1: Elevated Pushups with weighted backpack
B2: Band Squat and press w/ weighted backpack
*Aim for 4-5 rounds

C1: Pull-ups with weighted backpack
C2: Squat (small range of motion) with weighted backpack and plate
*Aim for 4-5 rounds

D1: Recline Pull with weighted backpack (feet elevated)
D2: One leg calf raise with weighted backpack and plates or dumbbell
*Aim for 4-5 rounds

E1: Tricep Extension with rope or using the jungle gym
(to add resistance use a weighted backpack)
E2: Ball Plank (feet elevated) with weighed backpack
E3: Ball crunch with bands
* 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.