Workout Routines, Plans and Home Workouts

Mission Abs Possible

Si — Wed, 15 Feb 2012 09:25:09 +0000

They are the mecca in terms of commitment, the beacons of aesthetic success on a human body. The title of this page hardly builds suspense! I’m talking about abs or abdominals of course. I’m using myself as a case study in the quest for my very own hidden treasures. You can see on my results pages that I have achieved good results and success by following workouts and specifically Beachbody workout programmes. To date, although you have seen my fat loss progress you will also note that I do not (yet) possess a ripped six pack. I’m currently six weeks into performing P90X2 and I can tell you there are some serious changes going on around my midsection. I’ll post up a photograph later on, but for now I want to talk about the process. You’ve heard this before but it’s kind of true. Ab’s are made in the kitchen, ...

Workout Calendar, Free 2012 Fitness Calendar Download

Si — Fri, 27 Jan 2012 15:41:45 +0000

Workout Calendar, Free 2012 Fitness Calendar Download

Download the calendars from this page each month, pin them up on your wall, on your fridge, in the office, in your gym, in your home gym….wherever you’ll see them really. It feels like a great sense of achievement when you see all your designated workout days marked off on the calendar. On the flip side, if you see a run of consecutive days not marked off, there’s no place to hide in calendar terms. Use this as fuel to make sure you start working out again. The calendar also helps you start a workout routine on any day of the month. Have you ever missed Monday’s workout and thought “I might as well have a week off now and wait until next week to start?” Sound familiar? Having the workout calendar pinned on the wall can help you start up again, whether it’s at the beginning, middle or end ...

Workout Routines, Plans and Home Workouts

My Home Gym Setup

Si — Sun, 08 Jan 2012 13:20:55 +0000

My Home Gym Setup

Here you will see thumbnails of my home gym setup. It’s basically a converted garage. Of course you don’t need all of this equipment to be able to workout at home, but I’m an extreme case! I had a pool table in there before the gym so why not? I have the room so might as well capitalise on this. I setup a home gym in November 2005 and haven’t looked back or been to a public gym since. Does anyone actually put their car in the garage these days? Link to this post!

Workout Routines, Plans and Home Workouts

Eating Fat Can Help Reduce Your Own Fat!

Si — Thu, 29 Dec 2011 12:58:56 +0000

Eating Fat Can Help Reduce Your Own Fat!

What? This doesn’t make sense, surely eating fat will make me more fat right? Actually, this is wrong. Eating more unsaturated fat can actually lower cholesterol and lower your fat levels. The big learning curve on this subject is exactly which type of fat we should eat and which type of fat we shouldn’t eat. Simple, right? First, the good fat. We should be eating more of these types of fat; Unsaturated Fat Food Types – The Good Guys! Look for monounsaturated fat and polyunsaturated fat oily fish such as salmon, fresh tuna and mackerel avocados nuts and seeds sunflower and olive oils olives peanut oil peanut butter sesame oil pumpkins seeds flax seeds soymilk tofu Unsaturated Fat Food Types – The Bad Guys! Look for saturated and trans fat foods lard (no surprise there!) butter cheese whole fat dairy products (milk, cream, yoghurt) ice cream chicken with the skin coconut ...

Workout Routines, Plans and Home Workouts

P90X2 Nutrition Plan

Si — Wed, 28 Dec 2011 12:45:25 +0000

P90X2 Nutrition Plan

The workouts in P90X2 are all about performance. But your body isn’t only crafted in the gym—it’s also built in the kitchen. So, Beachbody have worked with Tony Horton’s personal chefs to develop the meals and make it easier for you to eat like an athlete so you can achieve your goals. Three Plans Fat Shredder (50% protein, 25 % carbs, 25% fat) Energy Booster (30% protein, 40% carbs, 30% fat Endurance Maximizer (25% protein, 50% carbs, 25% fat) Switch Anytime Just because you start with one plan doesn’t mean you’re locked into it for the next 90 days. Add in more carbs when you feel you’re ready, go vegetarian, or load up on lean proteins. The plans are here to help you, but listen to your body. The new P90X2 Nutrition Guide also includes three calorie levels: 1,800 2,400 3,000 You will be able to choose a plan and ...

Workout Routines, Plans and Home Workouts

Si – Checking In

Si — Thu, 22 Dec 2011 16:17:11 +0000

Si – Checking In

Hi all Well it’s nearly time for the big fellow to deliver his presents again. I thought I’d take this opportunity to say 2011 has been the best workout year of my life. I’ve always been knowledgeable on the topic of workout routines, but this was the year everything came together. Previously I’d been happy with decent results without taking it too seriously. Maybe it’s an age thing? I never use age as an excuse but I do use it as a marker for how I treat my body. The nutshell to this year’s results and successes is wising up on nutrition. I have (as we all do) a certain way of living, a lifestyle involving being a family man, a sports fan and basically an everyday average guy. This year I created nutrition plans to suit my lifestyle. They have to be doable and sustainable and fuel my workouts ...

Workout Routines, Plans and Home Workouts

The 1800 Calorie Plan

Si — Mon, 21 Nov 2011 11:57:48 +0000

The 1800 Calorie Plan

The 1800 calorie plan was based on my weight at the time, which was 196 lbs. My goal was to lose 1 lb per week of fat, while maintaining as much muscle as possible. I used a balanced fat burning plan of 40% carbohydrates, 40% protein and 20% fat. I used an iPhone app called Tap & Track to easily record my daily food intake and exercise I did. I ate five times each day; breakfast, morning snack, lunch, afternoon snack and dinner. For my last meal of the day, I avoided bread, potatoes rice and basically any starch based carbohydrates. Whenever I ate bread or rice I made sure it was brown or whole wheat. Link to this post!

Workout Routines, Plans and Home Workouts

Si – Checking in

Si — Sun, 20 Nov 2011 20:02:12 +0000

Si – Checking in

Hi all I hope you are all well today and fighting fit of course! I’m totally changing my site. An idea I thought would be beneficial to readers and members would be to check-in and share what I’ve been up to…..so here I am and here is my first check-in post. Wow, what a couple of weeks it has been. On 1st November I started doing a straight 30 days of Insanity Asylum. I’d performed a few of Asylum’s crazy workouts as part of a hybrid workout before, but I’d never tried a straight round of Asylum. For those of you who don’t know about it, Asylum is a 30 day intense workout programme from the hugely successful Beachbody team. Today I’m 20 days into the programme and I’ve lost a whopping 11 lbs!!! I honestly didn’t think I had 11 lbs to lose, but obviously I had. 2011 has ...

Workout Routines, Plans and Home Workouts

Super, Straight & Circuit Training

Si — Fri, 18 Nov 2011 15:57:12 +0000

Super, Straight & Circuit Training

Workout Description This workout mixes up three popular workout methods for total muscle confusion. There are two full body workouts to keep your metabolism high and an upper body workout to concentrate more on your ‘glamour’ muscles. The first workout is an antagonistic superset day (opposing muscle groups), the second workout is compound day using straight sets, the third workout is an upper body circuit. I use this workout to kick boredom into touch. I love all three methods and this is actually a very balanced overall workout. Warm up 5 mins skipping, light jog, jumping jacks or exercise bike. Also perform a few stretches. Cardio to finish HIIT Treadmill 15 mins altogether. 2 minute warmup, 30 second sprint, 1 minute jog (repeat sprint and jog x 7). 2 1/2 minute cool down to finish I’m doing this workout in December 2011 so I plan on doing a Sunday, Tuesday, Thursday plan. I’m going to ...

Workout Routines, Plans and Home Workouts

P90X, 5×5, Insanity & One on One Hybrid

Si — Sun, 31 Jul 2011 11:29:53 +0000

P90X, 5×5, Insanity & One on One Hybrid

I’m becoming obsessed with creating hybrid workouts! I keep on thinking of ways to rev up the muscle confusion theory as much as possible. This hybrid incorporates all of the best Beachbody workouts and uses the core P90X Structure, but also adds in a 5×5 workout one day per week. What is 5×5? In the simplest terms 5X5 refers to a program made up of 5 sets of 5 repetitions. Once you successfully reach 5×5 sets and reps using a certain weight, you up the weight in small increments the next time you do it. Simple in theory, and it has worked for thousands of people. Additional equipment The only drawback of adding 5×5 is that you need a bench and preferably barbells. You could use dumbbells but the whole point of this is to integrate something different into the P90X routine, as P90X primarily uses dumbbells or resistance bands. ...

Workout Routines, Plans and Home Workouts