NEW 2011 CROSS FIT GYM CHALLENGE

NEW 2011 CROSS FIT CHALLENGE

This workout is a straight forward frapeathon, once again I was done in after I finished it. Do all the exercises below as fast as you can and record your time. Then try to beat it. Let me know how you get on. My time is below. 

48minutes - I am 266lbs.

Polar product

Polar FT40

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

WORKOUT:

X-TRAINER 2000M


STATIONARY BIKE 5000M


ROWING 2000M


50 PRESS UPS


50 SIT UPS


TREADMILL @ 5% INCLINE

TRIATHALON X-FIT TRAINING ROUTINE - This will chew you up and spit you out.

TRIATHALON X-FIT TRAINING ROUTINE:

you will need a polar heart rate monitor as you need to know your %MHR

How you all doing out there, i've just smashed the 1000 calories in 60 minutes challenge I set for all you gym freaks in 2010. I came across this beast of a workout, it nearly killed me but I managed to power through and was rewarded with the following result on my polar heart rate monitor.

  1048 calories in 60minutes, POW! that's how I role in 2011.

Now I challenge all you gym freaks, cardio crazies and endurance junkies to try this little beauty. Have you got what it takes? or are you just happy with arsing about in the gym being Joe Average?

MEDIOCRITY SUCKS! 

Try stepping out your comfort zone and push your limits for once, you might surprise yourself.

Polar product

Polar FT40

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

TO BE DONE ONCE A WEEK ONLY

WARM UP BIKE 60-65%MHR

3 CIRCUITS: Rest no longer than 1 minute after each circuit for water and to wipe the sweat from your  face.

1ST CIRCUIT 80% MHR
2ND CIRCUIT 85% MHR
3RD CIRCUIT 90% MHR

                          1st      2nd      3rd
ROWER               3min     2min     1min
CROSS TRAINER   6min     4min     2min
BIKE                    6min     4min     2min
STEPPER              3min     2min     1min

COOL DOWN ON BIKE 5MIN 60-65%MHR

LEGS WORKOUT - CATEGORICALLY STRENGTHENS YOUR MIND, BODY & SOUL.

IF YOU'RE READING THIS THEN CONGRATULATIONS YOU'VE ALREADY SEPARATED YOURSELF FROM THE MEDIOCRITY OF THE OTHER 95% OF GYM USERS. WE DON'T DO COMFORT ZONES, WE PUSH OUR LIMITS & SET NEW BOUNDARIES, WHY? BECAUSE THAT'S THE ONLY TIME YOU FIND OUT WHAT YOUR MADE OF.

TRAINING LEGS CATEGORICALLY STRENGTHENS YOUR MIND, BODY & SOUL.

During my training I have found that there are two types of people. There are those who love training legs and there are those who hate training them. Regardless of which you are, by this point, I'm sure you are aware of the benefits of training legs.

A proper leg-training program can be the key to new found size and strength. By properly training your legs the rest of your body will grow as well as an increase in mental endurance & character. You'll also be in the top 5% of gym users who train legs regularly. An ELITE club.

Training legs be male or female is mentally and physically tough but the rewards are great. I don't know anybody who has great legs and a poor upper body BUT I know too many who have decent upper bodies and embarrassing legs. DON'T BE THE LATTER.

YOU READY TO GO THROUGH THE LOOKING GLASS...LETS TRAIN LEGS!!!



LEG WORKOUT:

BIKE LEVEL 12 2KM 70+RPM

SQUATS 3 X 20, 1 X 8

SMITH MACHINE HACK SQUATS 3X10

LEG EXTENSIONS 3X8-10
crunches in between sets 20-30reps

SINGLE LEG EXTENSIONS 3 X 8-10

LYING LEG CURL 3 X 8-10
plank 3 sets of 30seconds in-between sets

STANDING CALF RAISE 3 x20

SEATED CALF RAISE 3 X 20

5 MINUTES COOL DOWN ON TREADMILL

QUAD & GLUTE STRETCHES TO FINISH

My Polar Heart Rate Monitor Results after the workout: EXCELLENT!

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

12 week lean mass and cutting stack - SECRETS OF A PRO BODYBUILDER

12 week lean mass and cutting stack: 

ETD = Every Third Day

EOD = Every Other Day

           primobolan     trenbolone     T3s       proprionate     masteron     winstrol   clenbuterol   HGH
week 1     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 2     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 3     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 4     500mg            300mg         25mcg     400mg                                               6tabs/d     5ius/5days
week 5     500mg            300mg         25mcg     400mg                                                               5ius/5days
week 6     500mg            300mg         25mcg     400mg                                                               5ius/5days
week 7     500mg                                                                     300mg    100mg/ETD                  5ius/5days
week 8     500mg                                                                     300mg    100mg/ETD                  5ius/5days                                        
week 9     500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days          
week 10   500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days
week 11   500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days
week 12   500mg                                                                     300mg    100mg/EOD   6tabs/d   5ius/5days

The Diet Plan - NO FRUCTOSE ALLOWED

Let’s get it out in the open; this diet will be devoid of fructose. No fruit allowed throughout its duration, nada, zip. I want to maximise your energy levels in the gym and in order to do this, I need you to focus on foods that promote this vital aspect. You see if you are able to keep a maximum energy level in the gym, you will maintain a higher percentage of muscle mass, while burning fat. Tell me more I here you say.

Your carbohydrate will be derived from slow burning starchy carbs, and fibrous greens. I will go into more detail over this later on.

Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise.

Glucagon is the exact opposite of insulin. Insulin is a storage hormone, Glucagon is an un-storage hormone. Glucagon robs fatty acids from your fat stores and prepares them to be burned as energy. This hormone also stimulates the process which releases fat that has already been stored. Basically, GLUCAGON PROMOTES FAT BURNING! The key to its release is insulin suppression, because when glucagon is at its lowest in your body insulin is at its highest.

 In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!

Step One:

It’s been scientifically proven, diets relatively high in fibrous carbohydrates increase muscle insulin sensitivity. So what we do is eat foods such as oatmeal and leafy fibrous greens and vegetables. The reason for this is that your body will not over produce insulin in response to slow burning carbohydrates.

Step Two:

Omega 3 fatty acids are also great to increase insulin sensitivity. So don’t forget to include them in your diet. You get them from flax seed oil, olive oil and fatty fish such as salmon or Udos Oil has the perfect blend

Step Three:

How do we manipulate insulin, first we must understand when our muscles are most sensitive to the effects of insulin and when they are more resistant. Our muscles are more sensitive during the morning and after our workouts and during the last part of the day they tend to be more resistant. Therefore we are going to take advantage of the times our muscles are most sensitive and take note when they aren’t. By doing this we reap the muscle sparing effects of insulin, while keeping insulin levels relatively low throughout the day.

In other words, during breakfast and lunch you can have starchier carbs because your insulin sensitivity is higher and your body will not have to secret as much insulin. Mind you, these carbs will be very fibrous and slow burning. Finally, during your post-workout meal, you will ingest some simpler carbs, not too much, but enough to suppress cortisol while your insulin sensitivity is high. The rest of the day will be essentially carb-less, with the exception of one meal that will contain fibrous greens that burn slower than anything else on this earth!

Step Four:

Its important to supplement with the mineral CHROMIUM everyday! Its a fact that chromium increases insulin sensitivity and the lack of it will do the opposite. There is no RDA for chromium, but experts say at least 200mcg/day – 1,000mcg/day have been shown to be positive. Depends on your activity

Sum Up The Plan

Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise. In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!

Your first meal should be eaten immediately after waking and each following should be consumed 2-3 hours apart.

Water Intake: You should have one to two tall glasses of water with each meal to maintain hydration and keep your body at its highest possible efficiency!

• Meal One (Breakfast) - Extremely Complex and Fibrous Starchy Carbohydrates and Proteins. The goal here is to induce the release of a low amount of insulin, but in no way an overproduction of it. This will suppress cortisol and bring amino acids to your muscles cells for their maintenance. One gram of Vitamin C, a Multi Vitamin/Multi Mineral if taking. 10 grams of glutamine recommended.
• Meal Two Weight Lifting Day (Post Workout Meal – 40g whey + simple carbs, banana, glucose polymers)
• Meal Two Cardio Day - On this day I suggest a complex starchy carb, rather than a sugar spike. Just enough carbs to lower your cortisol level. Eat a baked sweet potato with a protein source such as whey protein or lean chicken.
• Meal Two Day Off - This meal on your off day will reflect meal three exactly, except, I would like you to cut your starchy carb intake in half here and double your fibrous green intake.
• Meal Three - Complex and Fibrous Starchy Carbohydrates, and Protein. The carb source will be extremely complex and will only stimulate a small insulin release from the pancreas. The protein will repair and maintain your muscular network.
• Supplementation: One gram of Vitamin C, 5 grams of glutamine recommended.
• Meal Four - Essential Fatty Acids Combined With a Protein Source, and leafy greens. The goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. The vegetables will strengthen your immune system, increase nutrient uptake and slow digestion. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
• Meal Five - Fibrous Green Vegetables, Essential Fatty Acids and Protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein.
• Meal Six - Essential Fatty Acids Combined With a Protein Source. Our goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
• Supplementation: 5 -10 grams of glutamine recommended.

THIS IS YOUR DIET - 

2,500 calories a day.

Meal 1Breakfast:
- 1 1/2 servings of Oatmeal 250 calories
- 50 grams of Whey Protein 250 calories
- 2 large Glasses of Water
- Total: 500 calories, 50 grams of quality protein
- One hour before your workout drink 2-3 tall glasses of water.
Workout ( This is what its all about, so give me 100 percent effort! )
Meal two (post workout meal)
- 40g of whey protein and 1 banana or glucose polymers
Meal three
- A baked or steamed sweet potato 115 calories
- Small tossed green salad with Omega3,6,9 Oil 185 calories
- Steamed chicken breast 200 calories
- Two tall glasses of water
- Total 500 calories, 40 grams of protein

Meal four:
- Steamed Salmon 200 calories
- One heaping Spoonful of a mixture of Omega3,6,9 Oil (150 calories), A
- Glass of water
- Total: 350 calories, 40 grams of quality protein
Meal Five:- Mixture of Efa's - 100 calories
- Lean Steak - 300 calories
- Steamed Spinach - 100 calories
- Glass of ice water
- Total 500 calories, 60 grams of protein
Meal Six:
- 30 grams of Cottage Cheese / or protein shake - 150 calories
- One Spoonful of a mixture of Omega3,6,9 Oil - 150 calories
- Steamed Spinach - 50 calories
- A glass of water
- Total: 350 calories - 30 grams of quality protein
- Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy!

Overview:

Loads of info was covered so to briefly review:

1. Increased Energy In The Gym –this is accomplish by avoiding foods that are more likely to be stored in the liver such as fruit and stick with starchier and more fibrous carbs that are more likely to be stored in the muscle cells.

2. Control of Insulin - Our focus will be to increase insulin sensitivity through exercise, slower burning carbs, and the manipulation of time periods during the day.

I.E. Stay away from starchy carbs at night! We will also include plenty of omega 3 fatty acids and chromium in our diet.

3. Increase The Production of Glucagon - By lowering insulin levels, glucagon levels will naturally increase, thus releasing stored fat and prohibiting fat storage.

Moreover, the caloric deficit, lower blood sugar levels, and a high protein intake will equally contribute to this.

4. Nutrient and Macronutrient Density - To keep your body running at 100 percent efficiency you will consume a diet that is rich in complex and nutrient dense foods! Your body will get starchy carbs, fibrous greens that are full of enzymes, rich proteins, and plenty of good fats to increase good hormone production!

5. Maintain a Healthy Metabolic Rate - This will be accomplished by keeping stress and cortisol levels to a minimum. Our weapons are a slow lowering of calories, rather than a huge lowering, caloric cycling, immune system boosting, high meal frequency, and proper control of insulin release.

6. Meal Plan - The meal plan is meant to accomplish all of the above. You will eat 6 meals, in which 3 of them will be carb deficient, and in place of the carbs will be essential fatty acids. Vitamins, and minerals are essential, as well as a strict caloric regimen. You must count your calories and calculate their total to the T!

I'VE GIVEN YOU THE MAGIC FORMULA YOU JUST GOT TO ADD DISCIPLINE, FOCUS AND DETERMINATION...LET ME KNOW HOW YOU GET ON.

Myths of Women's Weight Training + BONUS 2011 All Body workout routine

The myths about women's weight training and female bodybuilding do not ever seem to go away. With this article, I'd like to share the facts regarding weight training. I've also included a free workout for you to kick your ass into 2011.


Remember....LIFE'S TOO SHORT TO BE OUT OF SHAPE!!!

Women's Weight Training Myth #1 -Weight training makes you bulky and masculine.

• Fact! women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do.
• It is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. 
• Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. 
• Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days. 

Women's Weight Training Myth #2 - Weight training makes you stiff and musclebound.

• If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase. 

Women's Weight Training Myth #4 - If you stop weight training your muscles turn into fat.

• This is like saying that gold can turn into brass. 
• Muscle and fat are two totally different types of tissue. 
• What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. 
• Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated. 

Women's Weight Training Myth #5 - Women only need to do cardio and if they decide to lift weights, they should be very light.

• First of all, if you only did cardio then muscle and fat would be burned for fuel. 
• One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. 
• Women that only concentrate on cardio will have a very hard time achieving the look that they want. 
• As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change. 

Women Should Train Hard
I have trained with girls that train as hard as I do and they look nothing but feminine. If you want to look great, don't be afraid to pick up the weights and lift hard! 


Try this workout in the gym:

• Stationary bike/cross-trainer or stepper 2km level 8 as fast as you can
• immediately go to next exercise
• Barbell/dumbbell squats 20 x 20kg
• immediately go to next exercise
• Lunges 20x5kg
• immediately go to next exercise
• Step ups onto bench 25reps each leg (body weight or 5kg dumbbells)
• immediately go to next exercise
• Rowing 750m level 7 as fast as you can
• immediately go to next exercise
• Dumbbell shoulder press 20x5kg
• immediately go to next exercise
• Barbell bench press 20x10kg

Repeat as many times as possible in 45minutes