2 for 1 Monday workouts!

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Improve your back with these moves

1) SEATED LEANING STRAIGHT BAR ROW-This exercise takes the traditional row and then makes it better in regards of targeting the lats. By keeping a forward lean and placing your feet low on the foot pads you will increase the recruitment of the lats instead of the mid back.


DOUBLE CLICK VIDEO FOR A BETTER VIEW

2) X ROW- This is one of my favorite exercises to hit the middle part of the back including the traps and rhomboids. Just make sure you alternate each set which arm is on top and that each rep you squeeze the shoulder blades together.


DOUBLE CLICK VIDEO TO BETTER VIEW

Get a better butt! Add these 4 exercises to your arsenal!

1) HIP THRUSTERS WITH BARBELL-Make sure you can perform a regular glute bridge and then a regular thruster on a bench before progressing onto the thruster on a bench like shown in the video. Place a pad around the bar to keep the bar from digging into your hips. The key is to push through the heels to activate the backside of the body. Rise as high as possible without extending the lumbar spine ( low back ) by squeezing your glutes and holding the squeeze at the top. Generally 5-12 reps works best


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2) HIGH STEP UP- The higher the height the better for your butt! The key is to keep the non working leg straight and stiff so you limit its ability to assist. Put most of your weight into the leg on the step and emphasize pushing through the heels hard and finishing by popping the hips and squeezing the glutes. Get that feel where the butt and hamstrings meet and tighten it up at the end of the movement.


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3) DEFICIT REVERSE LUNGE-Use a step and risers or a box is fine as well. The key is to get deep on the reverse lunge in order to hit the glutes better. Also using a forward lean ( but keeping the back flat ) will help hit the glutes as well. Again, just like in the high step up, push through the heels of the front foot and finish by squeezing the glutes and popping the hip.


DOUBLE CLICK VIDEO FOR A BETTER VIEW

4) REACH BACK LUNGE WITH TAP- Really stretch back your leg and then drop down into a deep position. Staying low, bring that back foot forward and tap next to the lead leg. Continue with one leg for all the reps before switching. You should feel this on the front glute. Really put your weight on the glute and almost "sit " on a invisible chair.


DOUBLE CLICK VIDEO FOR A BETTER VIEW

More random thoughts...

• Great routine for the biceps-Grab a heavy pair of dumbbells that you can rep for 5 reps. Once you finish take 30 seconds of rest before grabbing the next lightest dumbbells and do at least 1 more rep than you did with the first weight. Take 30 seconds rest and then use the next lightest pair of dumbbells and aim for more reps then the second set. Keep doing this until you get do 4-5 drops.

• Work your rear delts. Generally the posterior delts are often neglected which can lead to shoulder issues. To best work your rear delts do any version of rear delt flys or bent over lateral raises.

• Have you tried doing farmers walks before? They are considered the standing plank exercise by some and are great for the core and just about everything. Its simple, pick up a pair of heavy, heavy dumbbells and walk around the gym. Make sure you keep your shoulder blades pulled together and chest out and posture tall.
  

• If you are having trouble dropping inches and losing fat then bump up your weight training days. If you currently only do 1-2x a week with weights then go up to 3 and watch what happens!

• Tell everybody and anybody about your goals. Let it be known that you are on a mission to drop the fat, gain the muscle or get stronger. The more people known the more support you will have and the more people can keep you accountable.

• Stress gets over looked most often when it comes to training. Too much stress in your life will lead to limited fat loss due to the release of the stress hormone cortisol. Cortisol causes the body to store body fat particularly in the abdominal area. Not good!

• Quick change to your fat loss workouts- Do the first half of your workout with low reps in the 5-8 range and heavy weights and then the second half of your workout go to the opposite end of the spectrum. Shoot for 15-25 reps using lighter weights and bands.
  

Its Monday! 4 squat combinations to use

Below are some different combinations that can work well in your full body workouts. Three of these combine upper and lower body movements into one which is great for overall calorie burn for each exercise. With all of these movements the focus should be explosiveness and speed and not super heavy loads when it comes to the weigh being used.

2 for 1 Wednesday Workouts

Workout 1- For my female readers. Great workout that involves the full body and will help you drop body fat and get the best body you can! Unlike most of my routines these one doesn't include major players like the squat, deadlift, thruster or step up but brings in new exercises like donkey kicks and lateral band walks which you might not be doing.

A1) Shoulder press Ys with dumbbells-12 reps
A2) Band kickbacks- straight back and to the side- 10 reps each way, 20 total
A3) Pullups-assisted machine or use bands for help if need be -10 reps
A4) Lateral band walks-15 each way
A5) Band chops-20 each
*4 rounds without rest

B1) Tricep rope extensions-15 reps
B2) Donkey kicks-20 reps
B3) TRX row-palms down to palms up ( use a regular row if you don't have a TRX ) 12 reps
B4) Lateral lunge with dumbbells-10 reps per
B5) V up-10 reps
* 4 rounds without rest



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Workout 2-For my male readers below are two videos of different compound sets you can use on your back and bicep day if your goal is to add some size. These four exercises alone would not be your entire workout but will help add to your regular routine.

Random thoughts....

• If you have an issue at the top of the bench press and have trouble with the lockout then focus on your triceps. Learn to use your triceps by keeping your body tight and focusing on pulling the bar apart. In terms of training start doing more lockout presses for the triceps and to blast the weak point in the bench. Set a bench in a squat rack and place the pins so the bar will only be able to get lowered about a 1/4 of the way down. Grab the bar and lower it until you hit the pins and explode up.

• I love any Mix 1 product for a snack or post workout nutrition. http://www.mix1life.com/

• I have noticed very good success with clients recently in cycling heavy weeks with light weeks for fat loss. Week 1 consists of heavier loads and rep schemes around 6-8 and then week 2 consists of lighter weights and reps around 12-20. Week 2 has more conditioning drills and bodyweight exercises and the workouts are often shorter in duration.

• If you are a skinny guy and want to gain mass then don't be scared of carbs! You need them!

• It is much quicker and easier to get crazy focused for 30 days and see what kind of results you can get in terms of cutting body fat and losing weight. Why draw out the process when you can hit it hard and make things happen in less time. Do it!

• Be careful not to get yourself on BLT diet. Bites, licks and tastes that is. Often you will be making dinner or at work and next thing you know you have snacked on numerous unwanted calories. Keep yourself satisfied by eating throughout the day and focusing on protein, fiber and veggies.

• If you go with oatmeal then do steel cut and top it with your favorite nuts. Steel cut will cause a slower release of insulin as oppose to regular oatmeal. This will keep your blood sugars from spiking too quickly and will be better for your body fat!

• If you are aiming to gain muscle use some tri-sets in your training program. Example would be for the triceps. Do close grip presses for 6 reps, then right into tricep extensions for 10 reps and finish with pushdowns for 15 reps.

GO DOMINATE!

More exercise variations to try

1) Roll curl for the biceps-This exercise does not need much resistance to complete so check your ego at the door. Also note that you must have great form and and control in order to get this movement right. Start the movement just like you would a regular standing barbell curl. Make sure the shoudlers,hips and knees are all in line. Begin by keeping the bar in contact with your upper thigh and as you lift up maintain the contact to the body all the way up. It helps to keep your elbows back as you curl it up. Do the movement with a controlled tempo and squeeze at the top. Below is a video on how to do this.



2) Sumo-Romanian Deadlift-Do this just like a Romanian deadlift but with a very wide stance and the toes pointed out. This variation with hit different aspects of the hamstrings than the traditional Romanian.


3) Ahrens Shoulder Press-Named after Chuck Ahrens, who was considered to have some of the strongest shoulders in the world. This variation of the shoulder press comes from his workouts. Set yourself up like a normal dumbbell shoulder press but instead of pressing them straight up you will press them up and away. You will essentially make a "V" with both arms. This exercise is great since it puts the medial head of the shoulder under high tension as the move is completed. Make sure to start with lighter weight and do this under control until you master the movement.

Try these 4 unique exercises

1) Decline Step-up

Just like doing a normal step-up but on a decline bench. Make sure your toe is a couple of inches below your heel. The foot should be on the low end of the bench. You can add a barbell or dumbbell to increase the load. Great exercise to burn the quads and butt.

2) Fly-away

Think of this as a combination of a dumbbell bench press and fly. To perform, do a regular chest press and then pause at the top and lower the weight like you would when doing a fly. Do this for each rep. Press the weight up like a bench press, fly the weight down.

3) BOSU ball pushup

Not a huge fan of the bosu ball for many things but it works great for this exercise. Turn the ball over so you can grip the bottom handles. Perform pushups and see how lit up your core gets. Try elevating your feet for an even better workout.

4) X row

This exercise can be an alternative to the seated row or pulldown. Use a cable crossover setup and grab the left handle with your right hand and right cable with left hand. Knee or sit a couple of feet in front of the cable setup making sure the cables are at its highest point. Pull and cross the handles in front of your hands until your hands end up in the middle of the pecs. Make sure to pause and contract the muscle of the mid back on each rep. Great exercise for the middle of the back.

Conditioning options

Ehh cardio.....It is definitely not my favorite thing to do and I think its safe to say you feel the same. Running in place on a treadmill, cycling on the bike or sweating on the elliptical just doesn't compare to knocking out some pullups or pulling a heavy deadlift off the floor. The good news is that you can make conditioning more fun and more interesting and here are some ideas.


1) JUMP ROPE-Hard to not think of Rocky or really any boxer when talking about jumping rope. Jumping rope is great for your feet and agility and overall is a solid conditioning exercise. One of the drawbacks of jumping rope of course is not everyone can do it. Despite that drawback, jumping rope is time and space efficient and will make you feel more athletic. A sample jump rope workout could look like this below.

JUMP ROPE for time

CORE-1 SET

repeat this for 6-8 rounds

( you could include this with your normal cardio....doing half jump rope half cardio on the treadmill etc )


2) PLATE PUSHES-This is the alternate version to doing the Prowler ( for those who don't know is a sled you push ) that can be done indoors. Basically put between a 25-45lb plate on the floor and push it. Sounds simple but don't think simple means easy. For those stronger you might even need to stack 45s. Keep in mind the type of surface you have in your gym. Make sure to keep your spine and head in neutral when pushing the plate. Below is a sample workout you can do.

PUSH THE PLATE ABOUT 25 YARDS, REST 15-25SEC....THEN PUSH IT BACK THE SAME DISTANCE. NOW REST 60-90 SEC OR SO.

*THIS EQUALS 1 SET. DO 5-8 SETS

** To change things you can push for a longer distance, do more rounds or decrease your rest periods


3) HILL SPRINTS-If they were good enough to get Walter Payton into great shape then they are good enough for you and I. Hill sprints are intense and they will leave your legs and lunges burning like no other. Keep in mind the steeper the hill the harder it will be. One of the drawbacks is finding a good hill especially if you live in the city. Another drawback is hill sprints tend to be tough of the ankles and Achilles. There is no exact workout for hill sprints but I would start with something you can do. Generally get up the hill as fast as you can, walk down and repeat 6-10x. Remember that hill sprints are tough on the body so I would only do them 1-2x a week.

5/1 workout

The 5/1 workout consists of three different exercise groupings of three and are time based. Generally it is best to stay between the rep ranges of 6-8 reps. I have also found it best to have the same rep scheme for all three exercises.For each circuit you will have three exercises and you will aim to get as many rounds as possible in 5 minutes then taking 1 minute of rest. You will then repeat this sequence for a total of three rounds of 5 minutes with the goal of each round being to equal the work done in the previous time period or better. It becomes a 15 minute to 3 minute work to rest ratio when done. You should be getting a solid 3 rounds on these circuits if the rep scheme is correct. Below is how it would look

Seated row-8 reps
Goblet dumbbell squat-8 reps
Stir the pot on ball-8 reps each direction

5 min of work/1 min rest/5min work/1 min rest/5min work....done

If you did 3 rounds on the first 5 min then you would aim to get 3 rounds or better on the second and third 5 min rounds. The whole idea of the 5/1 workout is to make the body work hard each and every round and not drop off in performance. I have found this method to be great for improving overall body composition and dropping body fat.

** Key point is to make sure you have quality movement. Do not sacrifice bad form to makeup time. Also make sure the weight you choose is not too heavy because you need to keep the weight the same throughout every 5 minute round to keep consistency.

Ideal exercise selection can be any of the following-

upper body pull/upper body push/lower body

upper body/lower body/core

lower body hamstring or glute dominant/lower body quad dominant/upper body

upper body/lower body/conditioning exercise like ropes or ball slams


sample workout

A1)Seated row-8 reps
A2)Goblet squat-8 reps
A3) *Stir the pot with ball-8 reps each direction
** Stir the pot is when you get yourself in a plank position with your forearms on a ball. Then you make small circles in both clockwise and counter clockwise directions by moving your forearms on the ball
5/1 ratio x 3

B1) Neutral shoulder press with dumbbells-8 reps
B2) *Hamstring curl with ball-8 reps ( if too easy you could do 1 leg at a time )
B3) Chinup-8 reps
** Lie on your back with arms extended straight out as support. Place your heels on the ball, then bridge yourself up by squeezing your glutes. Next dig your heels in the ball and draw the ball in towards your butt. You should feel this in the hamstrings.

5/1 ratio x 3

C1) Band chops-8 reps
C2) Dips-8 reps
C3) Lateral lunge with dumbbell-8 reps each leg

5/1 ratio x 3

Done!

I only like to put this into a program for 1-2 weeks before moving onto something else since this workout consists of a heavy volume of work.

Random thoughts.....

• One of my favorite new snack bars is called 18 Rabbits Nibblin' Apricot. They have no added sweeteners or refined sugars and they are a good source of fiber. Sure like any healthy bar they can taste a little dry, but the apricot gives the bar a great flavor. http://www.amazon.com/18-Rabbits-Nibblin-Apricot-1-9-Ounce/dp/B000QV0M1A/ref=sr_1_2?ie=UTF8&qid=1330474925&sr=8-2

• Aerobic training doesn't do much for fat loss. Sure aerobic training should be included in a fast loss program, however it should not be the focal point. Resistance training and intervals should be a larger portion of what you do.

• There is no "secret" to fat loss. Eat right, workout hard as hell and get your sleep. The secret is most are not willing to do these things consistently to get results. Sure some programs are better than others, but there is no magic pill.

• If you are trying to add muscle start doing what Arnold did and work your weak spot first. If you have a weak and underdeveloped back then work the back first thing in your workout. Get your lagging muscles up to speed by emphasizing them first while you have the most energy.
  

• If you read while you workout.......you will never get results. Join a book club. Gym time is not book time, end of story!

• Pushups to me should be a staple of everyone's program but especially women. Great for the core, shoulders, triceps and chest.
  

• Sometimes the easiest way to change your workout is to look at changing your grip. If you always row with your palms down, then switch to palms up. If you press with your palms facing forward, press with your palms facing one another. You get the drift.

• To me the best 3 exercises for your glutes are- 1) glute thrusters 2) high box step ups 3) Donkey kicks
  

Unique exercises/techniques for you to try!

PHA + Dynamic interrupt workout

This workout includes full body balance by working both the upper and lower body as well as core. Compared to past PHA workouts posted this workout emphasizes heavier weights and more of a strength circuit. The goal of a strength training circuit is to help build muscle and shred fat while gaining strength. Muscle equals metabolism! In order to make this routine effective make sure you choose the appropriate load for the stated reps.

DYNAMIC INTERRUPT

What is this dynamic interrupt? Think of the dynamic interrupt as a major metabolic enhancement circuit. The dynamic interrupt was first intended as a way to increase conditioning with athletes. What was found was that is works great for fat loss! The dynamic interrupt will usually be a series of bodyweight exercises that will increase heart rate and lead to a greater metabolic effect. The lower rep ranges of the strength circuit plus the higher reps of the dynamic interrupt will lead to major fat loss!

A1) Pullup- 5 reps
A2) High step up- Use a high box, increasing emphasis on glutes- 6 reps per leg
A3) Alternating neutral grip shoulder press ( standing )-6 reps each arm
A4) Glute thrusters-5 reps, pause 2 seconds at the top of each * Most will need to use a barbell for extra weight
A5) Lateral step and chop with band-10 reps each http://www.youtube.com/user/H4training#p/u/45/RX-_yvo7Ez8

4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.

DYNAMIC INTERRUPT

1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise

Just 1x then take 2min rest before starting B

B1) Alternating seated row with cables ( palms facing each other )-6 each
B2) Deadlift with barbell-6 reps
B3) Incline dumbbell chest press-6 reps
B4) Alternating front lunges with dumbbells-6 each
B5) Pull and punch decline crunch with dumbbell-6 each

4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.

Your goal is to equal at the very least the number of reps you did on the dynamic interrupt the first time through.

DYNAMIC INTERRUPT

1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise

Do this just 1x

Done!

Gymnast big back routine

Bringing back an old video for today's post that is one of my favorite back routines!

Same muscle group tri-sets-Part 2 Push/Quad/Core

A1) Pushups with feet slightly elevated on box or step-12 reps ( hold at the top for 3 seconds each rep )
A2) Decline barbell bench-8 reps
A3) Flat dumbbell bench press-12 reps ( go for speed and explosiveness )
** Realize you wont be able to do your normal weight on the decline for 8 reps because of the pushups before, so make adjustments and have everything ready to go before starting

Rest 1 min and then go into B

B1) Goblet squats with dumbbell-12 reps http://h4training.blogspot.com/2011/09/goblet-squats.html
B2) RFE split squats with smith machine-10 reps per leg http://h4training.blogspot.com/2010/03/eom-bulgarian-split-squat.html
B3) Leg press-25 reps
** Leg press, the legs should be shoulder width and avoid getting to deep to keep the back healthy

Rest 1 min then go right into C

C1) Plank push aways-8 reps http://www.youtube.com/user/H4training#p/u/23/XGiyxxFGie4
C2) Reverse crunches- 10 reps
C3) Side ups-10 each side http://www.youtube.com/watch?v=Fug9yABC60g&feature=plcp&context=C3c7f120UDOEgsToPDskIYzgURNGTL-uIwHZEnUekn

Rest 2 min and repeat starting back at group A. Do 4 total rounds of these whole workout

End-

Sprints on the track,bike or treadmill.

Brief sprint work....

Treadmill, bike-20 sec sprints, 40 sec rest x 5

Track-50m sprint, walk back to starting line as rest x 5

Same muscle group tri-sets

Below is a format of workouts in which you target a certain muscle group and do 3 exercises in a row which creates a compound effect on that muscle group. This takes up the intensity on whatever you are working and can facilitate a positive change. I usually like to add in these types of workouts after my clients have been doing PHA style routines or my repeated circuits. Going from more of an alternating workout in which generally a upper body exercise is followed by a lower body exercise, this routine blasts the same muscle group for 3 continuous exercises. If your goal is to drop body fat, gain strength or increased muscle mass, you will benefit from adding these types of routines.

I like to do Pull/Hip dom/core on one day, the next workout do push/quad dom/core

A1) Pullup ( wide grip )-6 reps
A2) Inverted row-10 reps
A3) Straight arm pulldown ( bar or bands )-20 reps

Rest 1 min then go right into B

B1) Glute thrusters ( barbell across hips if needed )-10 reps...hold 1 sec at top
B2) Barbell deadlift ( or kettlebell )-12 reps
B3) Long stride lunges ( take longest stride you can, emphasis pushing through heels on the working leg to push back into position )-alternate leg, 15 each

Rest 1 min then go right into C

C1) Band chops-15 reps
C2) Ball reach back crunch -10 reps ( take a med ball if needed, holding the ball overhead reach back with the ball and extend the legs straight out in front of you, keeping them above the ground. Then crunch back up bringing the ball back into the chest )
C3) Reverse crunch-10 reps

Rest 2 min and repeat starting back at group A. Do 4 total rounds of these whole workout

End-

Sprints on the track,bike or treadmill.

Brief sprint work....

Treadmill, bike-20 sec sprints, 40 sec rest x 4

Track-50m sprint, walk back to starting line as rest x 4

Look for Push/Quad dom workout tomorrow

Shoulder killers-make changes to keep your shoulders healthy

1) Bench Dips-Dips are arguably one of the best tricep building exercises known when done correctly. If you are going to do dips, do them right! We often see people set up two benches and stack 45 lb plates on their lap. The shoulder is not prepared to handle such loads in a internally rotated position. Even if you have perfect form you still will be placing stress on the rotator cuff. If you are going to do dips then you should use the parallel bars since it puts your hands and shoulders in a more joint friendly neutral position. Parallel bar dips will also allow you to better hit all three heads of the triceps.

2) Flat bench press-Lets face it the bench press is a great lift for the upper body. If done with a high chest and locked, retracted scapulae the lift wont cause much harm on the shoulders. However, if you still notice shoulder pain even with proper form and weight then you will need to explore other options. Try one of the 3 exercises below instead to save your shoulders

A) Decline bench press-You can hit the pecs hard and there is little to none shoulder involvement.

B) Reverse grip press-The set up is the exact same as a normal press except have your palms face you and not away from you. The change in hand position will externally rotate the whole arm which will keep your shoulder in a better position for the lift.

C) Neutral press-On a flat bench using dumbbells, keep your palms facing each other during the lift.

3) Doing shoulders after bicep work-If you hit the barbell curls or any bicep exercise you increase the blood flow into the biceps and often inflame the biceps tendon from use which will cause a decrease in space of the shoulder capsule. For anyone, especially someone who has had history of impingement, doing sets of shoulder work after bicep work can lead to abrasions to tendons and tight shoulders which will cause issues. Your best bet is to work the shoulders first if you work those muscles on the same day. Another idea is to do some ab work in between working the biceps and shoulders to let the blood clear from the shoulder area.

Random thoughts.....

• I wouldn't say there is a perfect time to train. Really what it comes down to is when is the time of day that you will most likely be able to train and continue to train at, that is the best time to train. You need to make working out a habit if it is not already, so find a time that works best for you.

• Results are hard to come by because most people give up. They want to see everything immediately and when that doesn't happen they lose their focus and stop training and caring. You can want to see gains, but you need to stay in the gym to actually make them!

• Having trouble sleeping? Try eating kiwi. Kiwis have been shown to help people sleep faster since they contain serotonin, a chemical that regulates sleep. Plus they taste amazing and are high in vitamin C, fiber and potassium.

• Need a shock to bring on new growth to your biceps? Start adding chinups and pullups into your routines. I have found that doing these exercises more frequently can give your biceps that extra growth you are lacking.

• If you look comfortable while working out, WORK OUT HARDER! You are not at the day spa. To workout at the right intensity you should never look like your relaxing at the pool.
  

• Nightly meals should include protein and fiber if your goal is to drop body fat.
  

The Good, The Bad....Foods

THE GOOD

Eggs-A large egg has about 7 grams of protein. Don't worry about all the cholesterol and fat talk about egg yolks, the media has over-hyped the issue over the years. A good strategy is to do 2 whites to 1 yolk or just do whites every other day or so.

Oatmeal-Oatmeal can be your carb of choice. It is a great compliment to protein in the morning. Your body has been deprived of food overnight so some slow digesting carbs and protein for breakfast make for a great option. Adding protein powder or sliced almonds makes oatmeal even better! Be careful not to add sugar or any other unhealthy additions. When buying oatmeal stick to the kind that lists "100% natural rolled oats" in the ingredients and thats it! No packets with other garbage in it!

Tuna-It is a staple that is low in fat, cheap, low in carbs and packs a protein punch! Some might say be aware of the mercury levels so I would say eating tuna 1-2x a week and you should be fine.

Cottage cheese-Fat free versions would be best. Cottage cheese is a great source of casein protein, which is a protein that digests slowly therefore giving you a slow and steady release of amino acids into the bloodstream. Cottage cheese is also low in carbs and makes a great nightime snack!

Fruits/Veggies-Provide vitamins, minerals and phytochemicals, fiber and more!

Meats- Lean variety is best specifially turkey, chicken, beef and buffalo. In terms of beef, look to buy the kind that has the names "loin" or "round" since those tend to be the leanest.

HONORABLE MENTION-

Natural peanut butter, nuts-Great source of protein. Nuts can be a great portable and easy snack to bring to work and travel with. Just be careful since nuts are very calorie dense and if weight gain is not your goal then make sure to eat in moderation.

Whole grain breads, Sweet potatoes, brown rice-yes better than the white variety but still watch since they are high in carbs

THE BAD-Ok so this might be common sense but you still need to get smacked in the face with this info more often to let it sink in!

High fat/high carb foods-The American diet usually consists of foods under this category and that is why everyone is fat. The combo of meals with a high carb content and high fat content can promote a higher insulin release than when the two are eaten seperatley. The end result will be high levels of insulin, fat and carbs in the blood...not good! We are talking pizza, cookies, ice cream, cakes, pancakes, most chinese and mexican foods.

Fruit juice and pop-Eating fruit is great, drinking fruit juice not so much. It is always better to eat your fruit than drink it. Eating whole fruit you get much more fiber, phytochemicals, nutrients etc. Fruit juice is just an easy way to over consume calories. Remember I am talking about fruit juice concentrate here and not fresh squeezed in your juicer.

Breakfast cereals-I heard once that cereal is like breakfast candy. Most cereals are loaded with sugar and carbs. If you must eat cereal some best options are All Bran Fiber One or Kashii.


ROUTINE TO TRY
*Make adjustments if need be


A1) Pullup ( mixed grip, one palm facing you and the other facing away)-do 6 reps, then switch hand grips and do 6 more, 12 total
A2) Goblet squats with dumbbell-15 reps http://h4training.blogspot.com/2011/09/goblet-squats.html
A3) Pushups off med ball ( place right hand on ball and left on the ground, do a pushup and then move over to the other side with right hand on the ground and left hand on the ball, equals 1 rep )-10 reps
A4) Deadlift barbell, dumbbell, or kettlebell-12 reps
A5) Core exercise-your choice

**Repeat 4 rounds without rest, take 1-2min rest if you are not conditioned yet

B1) Seated row ( palms up grip )- 15 reps
B2) Alternating front lunges with dumbbells -8 each leg
B3) Standing alternating neutral grip should press with dumbbells ( palms face each other )-12 reps each
B4) Alternating lateral lunge ( bodyweight or weight if needed )-8 each leg
B5) Core exercise of your choice

**Repeat 4 rounds without rest, take 1-2min rest if you are not conditioned yet

To finish you can do some sprints outside, on a track or on the treadmill.

4 sets of quick sprints, 40-50 yards in distance, taking 45 sec between sets. All out sprint!