H4 favorites-#2 Chobani yogurt

Chobani is a staple in my diet. It tastes good and has so many benefits in which you can see below.

• No preservatives


• No artificial flavors


• No synthetic growth hormones


• Includes 5 live & active cultures, including 3 probiotics


• Made with real fruit


• Twice the protein of regular yogurts ( this is very good!!!)


• A good source of bone-building calcium


• All natural

My Favorite Bicep routine

This has to be my favorite bicep routine to do because it hits every aspect of your biceps. The wide grip curls will hit your outer head and the narrow grip curls will hit your inner head. Reverse curls will hit the brachioradialis which will help grow your forearms. Start by doing 10 reps of standing barbell curls with a wide grip. Immediately go right into EZ bar reverse curls ( grip with palm down ) and do 10 reps. Go ahead and rest for 90 seconds and repeat this process, however for this round instead of wide grip curls do narrow grip curls. Finish by doing 1 more cycle of both the wide grip/reverse curl combo and the narrow grip/reverse curl combo.

A) Wide grip barbell curl 10 reps
SUPER SET WITH
Reverse curl 10 reps

Rest 90 seconds.

B) Narrow grip barbell curl 10 reps
SUPER SET WITH
Reverse curl 10 reps

Rest 90 seconds and repeat starting from A and then finishing the workout with B.

Dips hardcore

Try this for your dip routine next time. Do 3 full dips with regular good depth, once you finish your 3rd rep do 3 half reps starting from the bottom and stopping halfway up. Once you finish 3 half reps from the bottom, do 3 more full reps and then finish with 3 half reps starting at the top and going halfway down. The routine will look like this:

• 3 full reps


• 3 half reps starting from the bottom


• 3 full reps


• 3 half reps starting from the top

Rest 1 minute and repeat 2-4 times.

Debunking some exercise myths

1. Myth: Doing cardio is the best way to burn fat.

Verdict: FALSE!

Doing too much cardio will in fact strip the body of its muscle. Losing muscle mass causes your body to become less efficient at burning fat. The more muscle you have the higher your metabolism will be and the more calories you will burn. A cardio workout will burn calories in the now ( the time frame you workout ) whereas Resistance training will burn calories not only in the now but also throughout the whole day. Unless you want to take away your body's best fat burning machine, I suggest doing resistance training.

2. Myth: Women will get muscles as big as a guy if she lifts weights.

Verdict: FALSE

This myth is why most women don't want to touch dumbbells in a gym. But this myth is so wrong. Women only have about 1/3 the testosterone men have, making it difficult to for them to gain muscular size. Unless a woman takes anabolic steroids the chances of her getting really big are slim to none. Doing weight training will help develop lean, strong, tight muscles and therefore should be a part of a women's routine. Muscle is not bulky, but compact.

3. Myth: You can "spot reduce" areas of your body when working out.

Verdict: FALSE

Although this is a popular belief, it has no truth what so ever. Body fat is stored throughout the body as a whole. By doing certain exercises your body will not pick out which area of fat it wants to burn. The real way to lose fat is to increase the calories you burn by doing both resistance and aerobic training and to decrease your calorie intake.

Quick thoughts on P-90X

I know there are a bunch of you out there who often ask me about P-90X and what is my opinion on it. I have watched the entire DVD set of workouts and I really do like the program. It has creative and unique exercises and it is broken up into intense splits. I do also want to say that the P-90x series is not best for the beginner, it is better suited for the intermediate level individual. Listen any workout program that is done with consistency and proper intensity will yield results, so no P-90X is not a miracle workout but just a viable option for those who need structure with their workouts. If you cant afford the DVD's then find a program you like and stick with it for 90 days and I bet you will find changes. My advice......use H4 workouts!

6-12-25

If you want a new way to add gains then try this unique method of training. After completing the first cycle of this routine you will most likely need to drop the weight 10-20% in order to complete cycle 2 fully. Below are some examples for this routine:

For biceps

Incline dumbbell alternate curl 6reps
REST 10 sec
Standing barbell curl 12 reps
REST 10 sec
Standing pulley cable curls 25 reps

Rest 2 minutes and repeat at most 2-3 times.

For triceps

Close grip press 6 reps
REST 10 sec
Tricep extensions 12 reps
REST 10 sec
Standing pushdowns 25 reps

Rest 2 minutes and repeat at most 2-3 times.

Helping to achieve that "V" look

Besides having impressive shoulder width and a small waist, lat width is what will ultimately give you that desirable V shape that most guys wish to achieve. Below is a super set for the lats that will shock them into new growth. Take a weight you could normally dumbbell row for 10 reps and drop it by a good 5 lbs for this routine. I would also suggest dropping your usual weight for the lat pull down for 10 reps by 10 lbs or so.

One arm dumbbell row-10 reps
SUPER SET WITH
Wide grip lat pull down-10 reps

Rest 90 seconds and repeat 2-3 more times.