health and nutrition

Workout Routine:

RESISTANCE TRAINING TRAINING

It is now week 5. That means that I only have 11 more weeks left before I reveal my six pack abs. I am feeling a lot stronger today compared to my first week. I am starting to develop my six pack abs. The hardest part for me is eating smaller meals through out the day and avoiding simple sugar in my diet. Eating smaller meals has been challenging but has definetly kept my energy up through out the day and really helps boost my metabolism. If you haven't started eating smaller meals through out the day, I suggest you try your best. It does not have to be perfect but at least give it your best.

I have been receiving a lot of support and "thank yous" from a lot of members and I truly appreciate that from the bottom of my heart. I am glad that I can serve you and help you in your own quest to get your six pack abs. Even if you do not follow my program, I hope that you can get some ideas to spice up your exercise program.

Below is my week 5 workout routine. Folllow

Circuit Training Exercises

A1: Ball Pushups (feet on the ball):
A2: Band Squat and Press:
A3: Standing Bent Over Pull Down
A4: Hamstring curl w/ stability ball
A5: Kneeling Tricep Pressdown
A6: Bicep curl (w/ band attached to the door)
A7: Ball Transfer (arm to leg exchange)
A8: Superman (with alternating arms and legs)

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 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.

Exercise

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. Trainer's comments: A1

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: (Watch the video) A2

45 degree Lat Pulldown with bands 1) Secure door strap overhead at top of door. 2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment. 3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown. 4) Return to start position. Trainer's comments: A3

Hamstring Curl 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor. 3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor. 4) Return to start position. 5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport. Trainer's comments: A4

Tricep Pressdown 1) Secure door strap overhead at top of door. 2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability. 3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°. 4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level. 5) Return to start position. 6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly. Trainer's comments: A5 Biceps (Bands) Exercise Description: Bicep Curl Classification: Biceps (Bands) Instructions: 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: A6

Arm to Leg Exchange 1) Lie back onto floor or bench with knees bent and hands straight 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: Straighten legs and hold a stability ball between your legs. 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 legs and ball towards chest. At the top position transfer the ball from your legs to your hands. 4) Return to start position and repeat in the other direction. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: A7

Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer's comments: (Watch the video) A8