5 Week Get Lean Program

Measurements for 2011

2011-01-02T06:53:00.000-08:00

Femme Fatale

Chest - 36
Waist - 32
Hips - 37
Weight 135lbs

Moi

Chest - 45
Waist - 41
Hips - 45
Shoulders - 53
Thighs - 27 (highest)

Weight 243lbs

p90x day 5

2010-07-14T18:29:00.003-07:00

Hello!
Today I competed the legs and back workout as well as the ab ripper x. I really enjoyed this one! All I needed was my band (30lbs) hooked up to my door attachment for the back exercises, and I used a 12lb dumbbell for added resistance with the leg workouts. Simple. The back exercises were great. I love that I can actually do 15-20 with the bands instead of struggling with one chin-up. I think maybe when I get to phase 3, I might try the bar. The leg exercises were simple but effective. Some of them really left my legs BURNING! For example, the tippy toe lunges and wall sits had me whining, but I stuck with it.
Ab ripper X kicked my butt again, but there’s no skipping this workout. It’s sooo important! For me anyway because I have a gross belly. This time around I started to feel a real burn, like my muscles were actually working. Of course, I couldn’t do all of the reps, but hopefully I can in a couple more try’s at it.
I am feeling much better today, not as sore. I actually did a little extra stretching last night. I think that helped a lot. My legs were so sore and I knew the leg workout was today, so I sat down on the floor and stretched them out for about 15 minutes. I did some straddle sit stretches, butterfly’s, and splits (front and back) as far as I could go.
Diet is pretty much the same today. Keeping to the portion charts in the Nutrition Guide. I’m actually going to start having half of a recovery drink. The instructions say 12 oz of water and two scoops. That is way too much for me. I work out on a empty stomach and have the drink right after so I am hungry when I drink it, I just have a hard time finishing for some reason. It doesn’t taste bad, so I don’t know why I can’t drink it all.
One more workout for this week, then I do have a rest day on Sunday. I usually have practice on Sundays, but the gym is closed this week. So I’ll probably do the X Stretch workout.
See you all tomorrow!

p90x day 4

2010-07-14T18:29:00.001-07:00

Hi everyone!
Today was yoga. It was a very long workout, but I got through it. What was tough for me today was the fact that I am still really sore from Plyometrics!! Trying to stay calm when your muscles are aching so bad is not easy!! I was able to do all of the exercises in the first half. The ones where you go to plank, then to downward dog, and runners pose and all that stuff. When it came to the balance posture holds, I had a hard time here. I was able to do some of the easier ones, but I couldn’t get the one where you basically balance upside down on your hands. Of course I was able to get through the stretches at the end with no problem. I think next thursday I will do better if I’m not as sore!
Still sticking to the diet plan. I had 3 egg whites with low fat cheese and plain hot tea this morning. I had a cup of tomato soup for lunch and I didn’t get around to my snacks yet, but I feeling kinda hungry so I think I will have some cottage cheese and fruit when I am done with this post. For dinner, I am planing on having grilled chicken with some veggies and one cup of brown rice. I’ll also get in a protein bar in sometime later.
I took the day off of work today because my fiance had an appointment, so besides running after my son and picking my daughter up from school, I got some cleaning in to prevent myself from being a couch potato! We all know what that leads to…….junk food! Can’t have any of that!
Be back tomorrow!

p90x day 3

2010-07-11T17:00:00.001-07:00

I was sore today people!!

The pain in my quads made it hard to sit, little bit of grunting getting in and out of my car today. That being said, I feel awesome otherwise. I have more energy than I have had in a long time and I am sleeping like a champ. I have never been a sound sleeper and I usually wake to the slightest noise but since I started this diet and workout I have been sleeping great. Maybe just a coincidence, maybe not?

Started the morning with a protein shake mixed with skim milk, banana and a watermelon slice - it was excellent. Had a protein bar for my mid-morning snack and a chef salad with turkey, ham, cheese and fat-free ranch for lunch. My midday snack was 1 oz of mozzarella cheese stick and the recovery drink. BTW - the P90X Recovery Drink tastes great.

Today's workout was intense as usual. It was paced very quick and as usual I was soaked at the end. I used the Green resistance bands (I think they are 50 lbs) for all of the arm and shoulder exercises, except the straight arm flys, used the red (30lbs). The burn was good and I hit most of my rep goals. I will look forward to doing this again next week, unlike Plyometrics which almost killed me.

Then I rolled right into AB RIPPER X. It is brutal. I absolutely love it. I did much better this time than during Day 1. Still felt like I was going to vomit a few times.

So, going to make the Beef and broccoli Stir Fry from the Nutrition Guide for dinner. It looks good.

Tomorrow is Yoga. Not sure how I feel about this.

p90x day 2

2010-07-11T17:00:00.000-07:00

Day 2 is in the books!

I read that some people call Plyometrics "The Beast", that name is deserved.

I got up early today and had a Protein Shake with Skim Milk and a banana. I then had my SuperPump 250 pre-workout drink and planned out my entire week for my job. I was pretty sore from yesterdays workout but I was still pumped to get started.

I then went upstairs to do my workout. I was tired after the 8-minute warm-up! This was not good!

Plyometrics was a beast and I may have sweat more in those 58 minutes than I ever had in my life. You probably could have rung two cups of sweat from my clothes -- it was that intense. But, I made it through and really had to push for the last 10 minutes. I felt a small ting of pride when I finished.

Today was my first day doing this program that I had to also work. I am an outside sales rep and basically live in my car. I do not have a normal nine-to-five type of job that has scheduled breaks. I skip alot of lunches and end up eating fast food because of time constraints.

So, today I packed a cooler with bottled waters, protein bars and a chef salad. I was able to eat all these while driving between appointments at my scheduled times. It was actually cool to have everything in a cooler in my back seat. Felt a little like camping. Except without the woods or a tent or...okay maybe it wasn't anything like camping but I still enjoyed it. I am going to get used to this new style of eating in no time!

I am off to grill some Swordfish for my last meal of the day. Tomorrow is Arms and Shoulders - should be fun since both are already sore as hell.

p90x day 1

2010-07-11T16:57:00.001-07:00

It has been Brought!

A little piece of me died this morning. Luckily it was a piece of stomache fat.

I started day one with a Protein Shake (Gladiator/Vanilla flavored/Skim milk) and Banana for Breakfast. I then mixed 2 scoops of SuperPump 250. After about 30 minutes the SP250 had me full of energy - I felt great and highly recommend this for your pre-workout drink.

The Chest & Back workout starts with warm-ups and stretching. I actually had a nice little sweat going. Then it jumps right in: Push-ups, Pull-ups, Chin-up, Lawn mowers .... Click here to see the exercises and my results. It totaled 12 different exercises and towards the end I was REALLY feeling the burn. Then when you think you are done Tony informs you we are going to do it all again. This is when you feel the pain. A couple of times I felt like I was going to pass out but keep pushing through. I could not believe how much I was sweating!

After you finish the 24 grueling exercises the hard part is just beginning: AB RIPPER X!!!

This is 15 minutes of non-stop core ripping. My form was pretty bad doing most of the AB exercises. Hopefully this will improve over the nesxt 89 days. AB RIPPER X is killer. I was dropping curse words throughout.
I am drinking the P90X Recovery Drink as I type this and it is very good. I am going to look forward to drinking this after each workout!

My first day review of the P90X in one word: Awesome!

If I can keep this up for 90 days I am going to be in the best shape of my life.

Anyways, I have my diet planned for the rest of the day: Protein Bar Snack, Chef Salad Lunch, Cheese stick and Protein Drink snack, Grilled Chicken Breast Dinner. Protein Galore!

What will I be eating during the p90x 90 days?

2010-07-08T20:54:00.000-07:00

The P90x Nutrition Guide is a very important part of the P90x Extreme Home Fitness program.
Many people make the mistake of either dieting alone without adding exercise or they start an exercise program without improving their nutrition.
If you really want to get results, you need to do both. If you just stick to the P90x workout, you’re cheating yourself out of a lot of your results. You need to implement the P90x nutrition guide as well.

The nutrition program has three different phrases:

Phase 1: Fat Shredder

Phase 2: Energy Booster

Phase 3: Endurance Maximizer

The phases are designed around the portion approach. This allows you to mix and match foods of your choice, since there are no meal plans or recipes involved.

Instead, you get a list of approved foods and portion size to make sure that you are getting the right amounts of calories, carbs, proteins and fats.
Phase 1 of the P90x Nutrition guide is a higher protein approach to help you boost your metabolism, burn more calories and start burning body fat as quickly as possible.

An example of how the portion approach is laid out:

Proteins: 7 servings

Fruits: 1 servings

Fats: 1 serving

Dairy: 3 servings

Vegetables: 4 servings

Carbohydrates: 1 serving

Snacks: 2 servings

Condiments: 2 servings

The servings can only be selected from the list of approved foods in the nutrition plan.
Phase 2 (Energy Booster) of the P90x nutrition guide is designed to boost your energy levels.
This part of the plan slightly reduces your protein intake and bumps up the servings of carbohydrates.
Phase 3, Endurance Maximizer, builds on the second phase of the program, upping your carb intake even more.
Don’t worry, each phase gives you everything you need.
You get three different diet templates that cover:

1,800 calories

2,400 calories

3,000 calories

There are also meal templates for every day of the phrase, broken into 5 meals per day.
Here’s an example of one day from the Level I (1,800 calories) program of Phase 1.
Breakfast

1 Mushroom Omelet

1 cup fresh strawberries

8 ounces of 1% cottage cheese

Snack

1 protein bar

1 recovery drink

Lunch

1 Chef Salad

Snack

2 ounces Soy nuts

Dinner

6 ounces Salmon

2 Tbsp Lemon Dill sauce

1/2 cup Asparagus

1 cup Wild Rice

1 cup Red Pepper Soup

1 Tbsp Protein powder

You also get over 101 recipes, as well as other various nutrition tips and ideas (including making proper fast food choice) in the P90X Nutrition Guide.
Don’t just use the P90X Extreme Home Fitness workouts, Use the nutrition plan, too, and you’ll see much better results.

What is muscle confusion?

2010-07-08T20:49:00.000-07:00

How do you confuse your muscles?

Consider your first trip to the gym or the first time that you did the exercise, the initial reaction of your body treatment would be pain. Your body would eventually recover and continue to your next session gym. As your workout in the gym regularly gets, you would have noticed that your body would get rarely painful.

What it shows? Body you and your muscles have learned to adapt to the movements, reducing the effects of training in certain areas of the body. Contrary to what we think, the body is quick in adaptation to different movements. To start burning calories again, you need to change your exercise program.

The principle of muscle confusion "confused": the body, making it difficult for the body to adapt to the movements. The P90x uses 12 different training programs each working on different muscle groups. Your body will keep learning new exercises. Normally, it take approximately 30 days for the body to adapt to a routine. With P90x, you will be working on a routine for a month, then you will make changes in these training for the number of days remaining.

Apart from making different exercises, you will also change your workout intensity. Change the intensity will depend on your physical fitness. Beginners may intensify routine on their own pace, while athletes and professionals prefer to do with serious strength training. You see yourself making serious moves in plyometrics, yoga, and kenpo.

In addition to changing exercises and intensity, from different hardware type could also encourage muscle growth through the muscle confusion. If you are working with bands of resistance, then you could transform dumbbells. You could also reduce the amount of rest between exercises. With P90x, is usually 30 seconds or a minute rest before the following year.

Muscle confusion contributes not only to your body get extracts and burn more calories, it would also help to reduce the risk of injury to the overuse of walking in an angle or position only. Also, one of the reasons why they are not to continue or complete an exercise program are that they get bored with it. By changing routines, you avoid boredom and achieve your objective.

Muscle confusion is not only for bodybuilders who seek to develop muscle size. This principle could actually be applied in the various training programs. Power, another Benchbody, product 90 also uses muscle confusion to achieve weight loss. The P90x takes muscle confusion another level, which would certainly produce results in a shorter period.

You don't have to be confused about it, you need to confuse your muscles. What could be a way plue the use of the P90x to achieve this significant change.

What is p90x?

2010-07-08T20:46:00.000-07:00

Weight loss appears to be among the main concerns of many more people in the world. It is not surprising that many products, equipment and exercise programs have been developed and sold on the market. Demand for weight loss techniques remains high. When P90X was launched, person not doubted that it was an immediate success. Of course, it wasn't just another straw. Since its launch in 2004 to the third quarter of 2009, there were almost two million copies of the exercise package sold.

Are you curious about P90x? There are many things you should know the program. Some of the main questions frequently asked about the treatment of weight loss.

What is the P90X?

Extreme power 90 or P90X is a system designed for people who prefer to perform routines training home exercise. The program consists of 12 videos, all containing ideas, advice, demonstrations and discussions on ways and strategies to achieve a slimmer and healthier physics in as early as 90 days (hence the name). This exercise program emphasizes not only the parties specific body but the whole body fitness. Generally, the exercise routines consist of strength training, cardiovascular training and stretching tasks. The system also includes the nutritional planning or dieting.

Who has developed P90X?

The revolutionary exercise program was developed by a personal trainer named Tony Horton. It is among the most popular in its domain. This is because it is currently associated several celebrities in Hollywood, which were hiring his personal training services. M. Horton used to be a player striving. He played full time in the personal and physical training in the 1990s. In 2001, he began to release video of the year in its initial draft, power 90. In 2004, he launched P90X, which is obviously become more successful.

How the P90X works

The exercise program covers three aspects that make it work. First, it deals with the confusion of muscles. The program defines a set of core confusion, stretching and cardiovascular exercises of unpredictability. In this way, the program will not allow muscles to go on a "plateau". Secondly, the system has varied exercises. It prevents unnecessary and distracting oredom. Most of the exercises involve almost all or most of the main full-body muscles. There are even routines and activities included as yoga, Plyometrics, and MacBook. Thirdly, there are effective. In as short a time, you could do more sweat, get your muscles pumped, burn more fat, do cardio and your time even muscles.

Is there a food strict requirement?

The food and nutrition of the P90X component is not very strict and sacrificial. It requires no users to consume more of certain types of food. It does not encourage total starvation. The system only advises users to follow simple discipline when eating. First, he advises users not to eat later step. Secondly, P90X schemes encourages you to prepare your own meals in advance. Thirdly, the program discourages you consume of fructose and glucose syrup.

What's Your Beef?—The Red Meat Dilemma

2010-07-08T20:35:00.001-07:00

What's Your Beef?—The Red Meat Dilemma

By Omar Shamout

Here in the United States, it's hard to throw a dart at a menu without hitting the words "hamburger," "steak," or "beef." (Actually, it's hard to throw a dart at a menu without being asked to leave most restaurants.) Back on point, however, red meat is a huge part of our national identity. But is this a good thing? There are so many articles and studies proclaiming both the benefits and the detriments of cow flesh, it seems impossible to form a definitive conclusion about whether to embrace beef or avoid it completely. Instead of asking everyone's favorite '80s catchphrase, "Where's the beef?" maybe we should ask, "What's in the beef?"

The Good:

Beef pumps you up! Long a favorite among bodybuilding enthusiasts, red meat is an excellent natural source of protein, iron, zinc, and creatine, all of which are essential to building muscle. Consider it nature's answer to Beachbody's Strength and Muscle Men's Formula supplement, but in convenient grillable form.

Beef has selenium. Beef also contains a trace mineral called selenium, which binds to proteins to form antioxidant enzymes that help prevent cell damage from free radicals and are also thought to have cancer-fighting properties.

Beef has vitamin B12. Red meat is a good source of this essential vitamin that's responsible for maintaining healthy nerve and red blood cells. However, vitamin B12 deficiency is usually only a problem for the elderly, those with pernicious anemia, or vegetarians who have not compensated for the lack of B12 in their meatless diets.

The Bad:

Beef has saturated fat. High saturated fat intake has been linked with increased rates of heart disease and atherosclerosis. Some cuts of beef can contain 30 to 40 percent fat, of which more than half can be unsaturated. Compare that to chicken—roasted skinless chicken breast is only 3.5 percent fat, only a third of which is saturated. (Keeping the chicken skin on more than doubles both of those numbers.) The leanest cuts of beef are eye of round, top round roast, top sirloin, and flank.

Tip: Limiting your portion size of red meat to 3 ounces—about the size of a deck of cards— will help keep saturated fat intake in line with nutritional guidelines. For instance, a trimmed 3-ounce portion of sirloin contains only 1 gram of saturated fat, and a trimmed loin portion only has 2 grams.

Beef has cholesterol. Cholesterol is a fatty substance found in the blood. Cholesterol comes in two types, commonly known as good and bad. Good cholesterol, or HDL (High-Density Lipoprotein), actually picks up excess cholesterol from the walls of blood vessels and eliminates it from the body. Luckily, lean beef contains this healthy type of cholesterol, which can be regulated by exercise and a diet high in monounsaturated fats. However, beef also contains LDL (Low-Density Lipoprotein), which stays in your body by clinging to the walls of blood vessels. Trimming excess fat from the beef you consume is essential to regulating your LDL levels.

Admittedly, there is new research that claims consumption of saturated fat and dietary cholesterol have no negative impact on the human body. The Paleolithic or Paleo diet, a fad that suggests we mimic the hunter-gatherer diet of our Paleolithic ancestors, even suggests that piling on the beef might be a good thing. While we're sorting through this information, though, here's something to think about: While there are countless studies pointing out the negative impact of too much saturated fat and cholesterol, I know of no studies that show any negative impact resulting from limiting your intake of saturated fat and cholesterol. It's certainly food for thought.

The Confusing:

Grass-fed vs. grain-fed. The food an animal eats is also the food you end up eating, so it's important to consider how your meat was raised when you're deciding what to put on the grill or in the pan. Studies have shown that meat from grain-fed animals raised in feedlots often contains more total fat, saturated fat, cholesterol, and calories than grass-fed beef does. Products from grain-fed animals also contain less vitamin E, beta-carotene, vitamin C, and omega-3 fatty acids. Cattle raised on low-fiber grain diets are also prone to a condition known as subacute acidosis. These grain-fed animals are often given chemical additives along with a constant, low-level dose of antibiotics to keep the cattle from contracting any fatal diseases. When these antibiotics are overused in the feedlots, bacteria become resistant to them, and these bacteria are passed on to the consumer in the beef.

In addition to containing more essential vitamins and nutrients, grass-fed cattle raised in open pastures are the richest known source of conjugated linoeic acid (CLA), which is another type of good fat. CLA is stored in fat cells and has been shown to reduce cancer risks in humans. Grass-fed animals can contain as much as three to five times more CLA than grain-fed animals.

Ground beef fat content. Ground beef can't be sold in stores if it has a fat content higher than 30%. Here's a fat breakdown for the other types of raw ground beef available for purchase:

Type	Fat %	Saturated Fat %
70% Lean Ground Beef	30%	11%
80% Lean Ground Beef	20%	8%
85% Lean Ground Beef	15%	6%
90% Lean Ground Beef	10%	4%
95% Lean Ground Beef	5%	2%

Buffalo (bison) meat is considered a heart-healthy alternative to fattier beef, because while on average it contains approximately 16 percent fat, it contains less than 1 percent saturated fat.

The Preparation:

Grilling is probably the healthiest way to prepare beef without raising the saturated fat content. Stir-frying and sautéing the meat in a pan with a small amount of oil are also great ways to make the meat more flavorful by adding seasonings, low-fat or fat-free sauces, and any of a wide variety of healthy vegetables. The meat also cooks quickly in the hot pan, preventing nutrient loss.

The Conclusions:

It's quite possible to enjoy beef as part of a nutritious diet that's still low in saturated fat and cholesterol if we remember that being strict about portion size and choosing the proper cut are vital to getting the best out of what's in the meat. As is so often the case, both moderation and education are key to enjoying the foods you love while also being smart and proactive about your health.

p90x Chest and Back

2010-07-08T20:03:00.001-07:00

01 STANDARD PUSH-UPS

02 WIDE FRONT PULL-UPS

03 MILITARY PUSH-UPS

04 REVERSE GRIP PULL-UPS

05 WIDE FLY PUSH-UPS

06 CLOSED GRIP OVERHEAD PULL-UPS

07 DECLINE PUSH-UPS

08 HEAVY PANTS

09 DIAMOND PUSH-UPS

10 LAWNMOWERS

11 DIVE BOMBER PUSH-UPS

12 BACK FLYS

p90x Plyometrics

2010-07-08T20:03:00.000-07:00

01 JUMP SQUAT

02 RUN-STANCE SQUAT

03 AIRBORNE HEISMAN

04 SWING KICK

05 SQUAT REACH JUMP

06 RUN STANCE SQUAT SWITCH PICK UP

07 DOUBLE AIRBORNE HEISMAN

08 CIRCLE RUN

09 JUMP KNEE TUCK

10 MARY KATHERINE LUNGE

11 LEAPFROG SQUAT

12 TWIST COMBO

13 ROCK STAR HOP

14 GAP JUMP

15 SQUAT JACK

16 MILITARY MARCH

17 RUN SQUAT 180 JUMP SWITCH

18 LATERAL LEAPFROG SQUAT

19 MONSTER TRUCK TIRE

20 HOT FOOT

BONUS ROUND

21 PITCH & CATCH

22 JUMP SHOT

23 FOOTBALL HERO

p90x Shoulders and Arms

2010-07-08T20:02:00.000-07:00

01 ALTERNATING SHOULDER PRESS

02 IN & OUT BICEP CURLS

03 TWO-ARM TRICEP KICKBACKS

04 DEEP SWIMMERS PRESSES

05 FULL SUPINATION CONCENTRATION CURLS

06 CHAIR DIPS

07 UPRIGHT ROWS

08 STATIC ARM CURLS

09 FLIP GRIP TWIST TRICEP KICKBACKS

10 TWO-ANGLE SHOULDER FLYS

11 CROUCHING COHEN CURLS

12 LYING-DOWN TRICEP EXTENSIONS

BONUS ROUND

13 IN & OUT STRAIGHT-ARM SHOULDER FLYS

14 CONGDON CURLS

15 SIDE TRI-RISES

p90x KENPO X

2010-07-08T20:01:00.001-07:00

01 TWIST & PIVOT

02 TWIST PIVOT HOOK & UPPERCUT

03 JABS

04 JAB/CROSS

05 JAB/CROSS/HOOK

06 JAB/CROSS/HOOK/UPPERCUT

07 STEP DRAG/HIGH LOW PUNCH

08 JAB/CROSS SWITCH

09 HOOK/UPPERCUT SWITCH

10 KNEE KICK

11 BALL KICK

12 SIDE KICK

13 BACK KICK

14 THREE DIRECTION KICK

15 SIDE LUNGE WITH HIGH SWORD/HAMMER

16 STEP DRAG/CLAW/LOW PUNCH

17 HIGH BLOCK

18 INWARD BLOCK

19 OUTWARD BLOCK

20 DOWNWARD BLOCK

21 STAR BLOCK

22 FRONT SHUFFLE HIGH BLOCK/LOW PUNCH

23 KNEE/BACK KICK

24 FRONT & BACK KNUCKLES/BALL KICK

25 HOOK/UPPERCUT/LOW SIDE KICK

26 ELBOW SERIES

27 VERTICAL PUNCHES

p90x STRETCH X

2010-07-08T20:01:00.000-07:00

01 SUN SALUTATIONS

02 NECK STRETCH

03 BACK UP THE CAR

04 HEAD ROLL

05 EXPAND/CONTRACT BACK-CHEST-STRETCH

06 TOPAS SHOULDER STRETCH

07 WAIST-FOREARM FLEX STRETCH

08 DREYA FOREARM STRETCH

09 ARM CIRCLES

10 SHOULDER-TRICEP COMBO STRETCH

11 BALISTIC STRETCHES

12 STANDING SIDE STRETCH

13 ROLLER

14 PLOUGH

15 SEATED SPINAL STRETCH

16 CAT STRETCH

17 GLUTE STRETCH

18 WIDE-FEET FORWARD HAMSTRING STRETCH

19 SIDE TWIST

20 CAMEL

21 CAT STRETCH

22 BACK HERO

23 KENPO QUAD STRETCH

24 BOW

25 LOW SQUAT

26 FROG

27 SEATED SINGLE-LEG HAMSTRING STRETCH

28 SEATED TWO LEG HAMSTRING STRETCH

29 BALLISTIC HAMSTRING STRETCH

30 SPLIT LEG HAMSTRING STRETCH

31 TOE FLEXOR

32 DOWNWARD DOG WITH CALF STRETCH

33 UPWARD DOG WITH ANKLE STRETCH

34 CHILDS POSE RIGHT AND LEFT STRETCH

p90x CORE SYNERGISTICS

2010-07-08T20:00:00.001-07:00

01 STACKED FOOT/STAGGERED PUSH UP

02 BANANA ROLL

03 LEANING CRECENT LUNGES

04 SQUAT RUN

05 SPHINX PUSH UP

06 BOW TO BOAT

07 LOW LATERAL SKATERS

08 LUNGE & REACH

09 PRISON CELL PUSH UP

10 SIDE HIP RAISE

11 SQUAT X-PRESS

12 PLANK TO CHATURANGA RUN

13 WALKING PUSH UP

14 SUPERMAN BANANA

15 LUNGE KICKBACK CURL PRESS

16 TOWEL HOPPERS

17 BALLISTIC STRETCH

18 REACH HIGH & UNDER PUSH UPS

19 STEAM ENGINE

20 DREYA ROLL

21 PLANK TO CHATURANGA ISO

22 HALFBACK

23 TABLE DIP LEG RAISE

p90x CHEST SHOULDERS AND TRI

2010-07-08T20:00:00.000-07:00

01 SLOW MOTION 3 IN 1 PUSH-UPS

02 IN & OUT SHOULDER FLYS

03 CHAIR DIPS

04 PLANGE PUSH UPS

05 PIKE PRESSES

06 SIDE TRI RAISES

07 FLOOR FLYS

08 SCARECROWS

09 OVERHEAD TRICEP EXTENSIONS

10 TWO-TWITCH SPEED PUSH-UPS

11 Y-PRESSES

12 LYING TRICEP EXTENSIONS

13 SIDE TO SIDE PUSH UPS

14 POUR FLYS

15 SIDE LEANING TRICEP EXTENSIONS

16 ONE ARM PUSH UPS

17 WEIGHTED CIRCLES

18 THROW THE BOMB

19 CLAP OR PLYO PUSH UPS

20 SLO-MO THROWS

21 FRONT TO BACK TRICEP EXTENSIONS

22 ONE-ARM BALANCE PUSH-UPS

23 FLY-ROW PRESSES

24 DUMBELL CROSS BODY BLOWS

p90x BACK and BICEPS

2010-07-08T19:59:00.002-07:00

01 WIDE FRONT PULL UPS

02 LAWNMOWERS

03 TWENTY-ONES

04 ONE-ARM CROSS BODY CURLS

05 SWITCH GRIP PULL UPS

06 ELBOWS OUT LAWNMOWERS

07 STANDING BICEP CURLS

08 ONE ARM CONCENTRATION CURLS

09 CORN COB PULL UPS

10 REVERSE GRIP BENT OVER ROWS

11 OPEN ARM CURLS

12 STATIC ARM CURLS

13 TOWEL PULL UPS

14 CONGDON LOCOMOTIVES

15 CROUCHING COHEN CURLS

16 ONE ARM CORKSCREW CURLS

17 CHIN UPS

18 SEATED BENT OVER BACK FLYS

19 CURL UP/HAMMER DOWNS

20 HAMMER CURLS

21 MAX REP PULL UPS

22 SUPERMAN

23 IN-OUT HAMMER CURLS

24 STRIP SET CURLS

p90x CARDIO X

2010-07-08T19:59:00.001-07:00

01 SUN SALUTATIONS

02 RUNNERS POSE

03 WARRIOR ONE

04 WARRIOR TWO

05 REVERSE WARRIOR

06 BALL KICK

07 HOOK/UPPERCUT/SIDE KICK

08 FRONT & BACK KNUCKLES/KICK

09 JAB/CROSS/HOOK/UPPERCUT

10 THREE-DIRECTION KICK

11 AIRBORNE HEISMAN

12 SWING KICK

13 JUMP SHOT

14 TIRE

15 WACKY JACKS

16 SQUAT X-PRESS

17 STEAM ENGINE

18 DREYA ROLL

19 SQUAT RUN

20 SUPERMAN/BANANA

p90x AB RIPPER X

2010-07-08T19:59:00.000-07:00

01 IN & OUT

02 SEATED BICYCLE

03 SEATED CRUNCHY FROG

04 CROSSED LEG/WIDE LEG SITUP

05 FIFER SCISSOR

06 HIP ROCK N RAISE

07 PULSE UP

08 ROLL UP/V-UP COMBO

09 OBLIQUE V-UP

10 LEG CLIMB

11 MASON TWIST

Shoulders

2010-05-21T09:30:00.000-07:00

I went in the am and was able to have a good shoulder workout. The key was using some cardio to get the blood flowing and then doing supersets. I'm going to start the p90x workouts again.

The goal is go to the gym on mon, wed and fri for workouts that require weights and then workout at home for the plyometrics, yoga and kenpo.
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Day 3

2010-04-14T15:45:00.000-07:00

Had another successful workout. Workout #2 focuses on legs, arms and abs. I still need to increase the cardio level by walking or taking the elipitical machine for a run.

I'm also considering having a Starbucks coffee in the morning for a quick perk or even a fat burner like hydroxycut.

The Eating for Life book is great and I had my leftover steak enchiladas for lunch.

I'm watching Vin Diesel in Pitch Black right now. I'll shave my head and look like him in a few weeks.

Day 2

2010-04-13T09:07:00.001-07:00

I failed to make it last night so today is really day 1. I wanted to focus on getting proper food for the week, and make some meals ahead of time. I reference the body for life's book called eating for life. I have some healthy steak enchiladas waiting for me tonight. The workout was a chest and back with abs. I didn't walk to the gym so I can't count a cardio day.

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Day 1

2010-04-12T06:12:00.000-07:00

Getting up for 5am was tough. I,ll be going around 8pm tonight. I might have to consider more caffeine from starbucks.
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Getinsanity

2010-04-11T12:06:00.001-07:00

Have you looked at beachbody's new get lean program called getinsanity? It's a 60 day weight free program designed to get you cut.
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Let's try it all over again

2010-04-11T11:25:00.000-07:00

Monday will be day 1.

Back at it in 2010

2010-02-06T16:38:00.000-08:00

We completed Day 1 today. Over the new few days we'll blog about the workout routine and diet that we will follow.

Our current stats are:

6'2
222 lbs
38 waist

I've been inactive for the last few months but I'm making a focused effort to take my fitness as a priority now.

Oh it's on again!

2009-02-22T16:57:00.001-08:00

Stay tuned for another 5 week get lean session! We're going to be hitting the weights, doing cardio eating more salmon and limiting the sugar intake.

If you'd like to take the same challenge then keeping watching here and forget the 10 minute trainer or P90x!

ECA stack

2008-10-03T15:58:00.001-07:00

Have you ever tried doing the ECA stack? ECA stands for Ephedrine, Caffeine and Asprin.

The main idea is that when all three items are taken at the same time then they provide a synergetic affect that allows you to burn more calories and therefore increase your chances of burning more fat.

Wikipedia has a good definition.

2-3 times a day you would take about 20mg of Ephedrine; 200mg of caffeine and about 81mg of asprin (baby asprin).

This is the cheaper alternative than buying an off the shelf product like Hydroxycut which no longer has ephedrine.

Forget the P90X for now

2008-08-27T18:08:00.000-07:00

Well it's on! I followed my normal Day 1 routine on Monday (Chest/Back/Abs) and I'll be moving to my Day 2 routine (Legs/Calves/Abs) on Wednesday!

I just have to pick up some whey protein powder in order to ensure that I get enough protein supplements for my diet.

P90x workout

2008-08-12T16:48:00.000-07:00

I'm thinking about doing the P90x workout for 90days. It gets away from my 5 week plan, but perhaps a change will be good.

I've been on vacation for the last 3 weeks and I'm BBQ'ed out. I'll keep you posted next week if I go ahead with the change in plans in order to incorporate the p90x workout or if I stick with my 5 week plan.

Summer vacation

2008-08-05T16:03:00.000-07:00

I hope that you are taking time off for yourself and actually enjoying the summer. We will be starting the program all over near the end of August. If you plan on thoroughly enjoying the summer and need to turn that 12 pack back into a 6 pack then be sure to follow us once again as we venture toward the land of fitness and lifestyle balance.

So how did you do?

2008-05-08T10:48:00.001-07:00

So how was your 5 week program? Did you manage to stay with the workouts and maintain focus on the goal. I'll admit that there were days that I skipped due to work priorities, family committments, and even the occassional sick day.

I find it much easier to stick to a shortened goal and see gradual progress. I'm going to start this all over again this weekend.

I still don't have the chiseled abs, but I'm able to comfortably tuck in a dress shirt into a pair of dress pants...while losing about one notch on my belt.

If you'd like to share some of your experiences while doing the program then please send me an email to: businessintelligencecentre@gmail.com and I'll post your feedback.

Stay tuned for round two!

Wed April 16

2008-04-16T15:51:00.001-07:00

I ended up working out in the afternoon and had a great shoulders/traps/arms workout. I still need to focus more on my cardio. It's taking me 45-50 minutes to do the weight workout, so I'll either need to do the cardio at a seperate time or I'll need to bring a workout snack. This will give me a boost of energy after doing the weights.

April 12

2008-04-12T08:14:00.000-07:00

I did the Workout 1 on the Saturday morning. The gym opens at 8am instead of 5:30am on the weekends, so I guess I was able to sleep in!

I had a solid chest/back/abs workout combined with 20 intensive minutes of cardio on the eliptical machine. I need a towel for the next time!

Last night I had a choice to eat pizza or a bbq chicken sandwich with salad. I feel as if I'm gaining momentum so I chose the bbq chicken sandwich to keep my progress climbing.

The good news is that I wore a suit on Thursday that 2 months ago didn't fit me. I can feel my body tightening but it's not as I dropped 20lbs overnight. I may have lost 2-3 lbs but I can feel my body shape changing. Let's keep it going.

April 7 & 8th

2008-04-08T17:37:00.000-07:00

April 7

I had a choice to either hit the gym or deal with a family matter. The family matter won.

April 8

I was up at 5:12am and I proceeded straight to the gym. I had a great chest/back/ab workout. I'm taking some creatine before and after my workout, however when you mix in a 20 minute cardio session with my 45-50min weights workout, then I think that I need to start eating something light during my workout. My goal is to gain lean muscle so perhaps I should be drinking a protein shake that is mixed with water to have some food energy. Normally, I would snack on an apple prior to the workout just to have some type of energy.

Day 3

2008-04-02T17:51:00.000-07:00

Day 3 was focusing on my shoulers, traps, and arms. I was still feeling a bit of tightness from my Day 2 workout on my legs. The key once again was to make it to the gym before 6am. Today I was there around 5:40am and I decided to do my 20+ minutes of cardio.

I stepped onto the eliptical and did a jog / sprint approach. This meant that I did a 5 minute warmup going about 70% of my maximum and then I would do 60 seconds at a sprinting pace followed by 2 minutes of a jogging pace. My goal with this exercise is to do a 60 second split for the jog and sprint.

Since I missed Day 1 I'm going to miss my day off and go to the gym tomorrow. Consistency is the key.

Day 2

2008-04-01T15:52:00.001-07:00

I woke up at about 5:30am and brushed my teeth before heading out the door. I started off with a typical 10minute warmup on the eliptical machine. I did Workout 2, so I was focusing on my legs and abs.

It felt like a huge accomplishment being able to make it to my workout first thing in the morning. A solid workout required a solid breakfast. I had a bowl of instant oats with raisins and 5 egg whites mixed with mushrooms. MMMMM!

We're back on track.

Day 1

2008-04-01T15:50:00.001-07:00

I set the alarm the night before, but it didn't go off! That wasn't in the plan book. My goal was to get to the gym before 6am, but that didn't happen. I had to cut my losses and not take my Wednesday rest day.

Tomorrow will be better!

What is whey protein?

2008-03-30T18:44:00.000-07:00

What is creatine?

2008-03-30T18:28:00.000-07:00

http://en.wikipedia.org/wiki/Creatine

Creatine as a supplement will increase the amount of fluid your muscles store, causing a bulkier look and feel. It also increases the amount of energy you have. Creatine is naturally created in the body to be used in the chemical process of forming ATP, energy. A supplement of creatine simple add more fuel for energy.

As for definition, creatine will not necessarily help with this. You may want to supplement with it to add muscle, then cycle off and perform a workout routine that concentrates on toning. (Build bigger muscles, then tone up, leads to greater definition.) Be sure to drink plenty of water with the creatine and avoid caffeine. Caffeine dilutes the creatine and inhibits the absorption into the body, thus you simply urinate it all out.

You should have little difficulty buying a 99% to 100% pure creatine from either a health food store or even your local mega store. I personally would take creatine starting in week 2 and then cycle until the end of week 5. As I said in an earlier blog post -- be sure to drink lots of water. It is also not recommended to mix your pure creatine in any acidic beverages such as orange juice.

Weeks 4-5 Workout 2 Chest + Shoulders + Arms + Abs

2008-03-30T17:40:00.000-07:00

Exercise Sets Reps
Incline Barbell Press 3 15, 10, 8
Flat Bench Dumbbell Press 3 10, 10, 10 * pushups to failure
Peck Deck Flye 2 15, 15
Machine Overhead Press 3 15, 10, 8
Cable Lateral Raise 2 10, 10
Reverse Pec-Deck Flye 2 10, 10
Weighted Bench Dip 3 10, 10, 8
Lying Triceps Extension 2 10, 10
Barbell Curl 3 12, 10, 8
EZ Bar Preacher Curl 2 12, 10
Hanging Knee Raise (med ball in knees) 3 15, 15, 15
Cable Crunch 3 15, 15, 15

Workout 3 -- Shoulders + Traps + Arms + Abs

2008-03-30T17:30:00.000-07:00

Exercise Sets Reps
Overhead Dumbell Press 3 15, 10, 8
Dumbell Lateral Raise 2 10, 10
Bent-over Lateral Raise 2 10, 10
Barbell Shrug 3 12, 10, 8
Close Grip Bench Press 3 12, 10, 8
w/ Rope Pressdown 3 10, 10, 10
Barbell Curl 3 12, 10, 10
w/ Dumbbell Hammer Curl 3 10, 10, 10
Reverse Crunch 2 15, 15
Machine Crunch 2 15, 15

Workout 2 -- Legs + Calves + Abs

2008-03-30T17:24:00.000-07:00

Exercise Sets Reps
Squat 4 15, 12, 8, 8
Hack Squat 3 12, 10, 10
Romanian Deadlift 3 12, 10, 10
Lying Leg Curl 2 12, 10
Standing Calf Raise 3 15, 15, 15
Decline Weighted Crunch 2 20, 20
Straight Leg Crunch 2 15, 15
Hanging Oblique Knee Raise 2 15, 15

Energy, muscle, chiseled, health!

2008-03-30T10:33:00.001-07:00

These keywords should make you ask either, "What the h*ll is this person talking about" or "Shouldn't we be talking about nutrition at some point".

During our program we'll need to focus on proper nutrition. I'm not going to provide a full diet plan but here are some important elements.

1-1.5 g of protein per pound of body weight
drink water -- this will help keep you hydrated, assist with metabolism, energy levels, and is important when you're taking a supplement such as creatine
reduce your soda intake -- even your diet sodas. I find that I crave sweet foods when I drink diet soda
don't drop all carbs. Switch to whole wheat grains and don't eat complex carbs after 8pm. Never eat complex carbs (spaghetti, bread, rice, potatoes, etc..) before bed
get fish into your diet -- you'll enjoy the variety of foods, plus it will give you healthy fats and Omega-3.
eat at least 4-5 meals a day -- realistic portion sizes is the key. remember a fist size is equivalent to the amount of steak that you should have at one sitting; getting your veggies in every meal
never skip breakfast -- this is critical for your blood sugar and energy levels throughout the day
give yourself one cheat day with one cheat meal -- 7 days a week * 5 meals a day = 35 meals...focus on having 32 solid meals and give yourself one cheat meal with two healthier choices of a "fast-food" meal such as pizza. For pizza you could make it yourself with whole wheat crust, some chicken with your peporonni, more veggies, and a tad less cheese.

Workout plan overview

2008-03-30T10:26:00.001-07:00

I have already posted Workout 1 and in another blog entry I'll post Workout's 2 & 3. We should start off with the overview of the program that I'll be following.

Warmup -- 5 -10 minutes of a warmup at about 70% of your maximum effort. For me breaking an initial sweat is a psychological goal that gets me pumped to start my workout.

Weeks 1-3
Monday, Tuesday, Thursday, and Friday = WEIGHTS & CARDIO
This will have you doing the 3 Workouts on different days of the week.
60 second rest between sets

Weeks 4-5
Monday - Friday = WEIGHTS & CARDIO
Do the weight workouts for 2 days in a row and then take a day off, however do cardio each day! The cardio is the key for these weeks.
15 second rest between sets

If you find that you can't push out that last one or two reps then focus on proper form and work toward partial reps. This hard work is where you'll see the true results!

Pullups at home

2008-03-30T10:23:00.001-07:00

Workout 1 -- Chest + Back + Abs (Cardio)

2008-03-30T10:06:00.000-07:00

This is obviously the weight lifting side of your workout. The other core component is doing the cardio routine(s).

For your cardio you can choose any piece of equipment but try and shoot for the sprint/job approach. For example, if you're using the treadmill then you would do an intensive 20-30 minute routine where every you would sprint for 1 minute and then job for 1-2 min; sprint for 1 minute and then job for 1-2 min; etc... This is an ideal way if you're looking to blast away fat. As a precaution you should keep an eye on your heart rate and pay attention to your body if you feel that you are over exerting yourself.

I normally start this after doing at least a 5 minute warmup at about 70% of my maximum effort.

You can use the same cardio exercise for the total of your program or you can switch up between hitting the streets for a job, cycling, eliptical, treadmill or even a rower. If you find that you can't hit the gym to do this then try and plan your day where you could incorporate an intensive walk. If you need to return that late video to Jumbo Video then you could speed walk instead of taking your car.

Workout 1 -- Chest + Back + Abs

2008-03-30T10:02:00.000-07:00

Exercise Sets Reps
Bench Press 4 15, 12, 8, 8
Inc. Dumbell Press 3 12, 8, 8
Pec-Deck Fly 2 12, 12
Bent Over Row 4 12, 10, 8, 8
Seated Cable Row 2 8, 8
Back Extension 2 20, 20
Pull up 3 to failure
Hanging Leg Raise 2 15, 15
Crunch 2 20, 20
Decline Twist Crunch 2 15, 15

Welcome to my Get Lean Program

2008-03-29T14:51:00.000-07:00

On this blog I am going to chronicle my 5 week journey of cutting fat and gaining lean muscle mass.

My goal is to get down to a size 33-34 waist and approximately 205lbs.

Here are my current stats:

225 lbs
6'2
38 waist

My main activities will be to lift weights 4 times a week and do cardio 5 days a week. In the next blog entry I will talk more about my routine and diet that I plan on following. In future blog entries I'll also talk about the supplements that I'm using. For the most part it will be protein powder and a creatine supplement.